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