CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec E/S
Spiderman Lunge hold 30 sec E/S
Lower back/Hipflexor 30 sec E/S
Wrist Stretch 30 sec E/S
30 Calf pumps
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Activation
2 rounds
300m Row/Ski/600m Bike
10 air squats
3 inchworm 1 push-up
5 single leg box step ups each leg
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100 plate twist @20/10
Each break 5 burpee 2 plate
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Row
Max Rounds:
12 Front Squats 60/40
6 Burpee Box Jump Overs (24″/20″)
Rest 3 Minutes
AMRAP 5:
Buy-In: 400 Meter Row
Max Rounds:
9 Front Squats 70/50
6 Burpee Box Jump Overs (24″/20″)
Rest 3 Minutes
AMRAP 5:
Buy-In: 400 Meter Row
Max Rounds:
6 Front Squats80/60
6 Burpee Box Jump Overs (24″/20″)
Round 1= 18 reps per round
Round 2= 15 reps per round
Round 3= 12 reps per round
SUBS
800m Bike Erg
400m Ski Erg
25/18 Calorie Assault
