CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec couch stretch each side

Red banded warm up

1 min Row

1 min Assault bike

1 min Shuttle runs

Burpee Penalties from previous day

scorpions front back

lower back hip flexor stretch

30 sec each side

30 sec Glute stretch each side

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Back Squat (4 sets 3 reps 90 sec rest)

Start @ 70% of 1RM week 1.

2.5kg increase per week if below 120kg starting weight/

5kg increase per week if above 120kg

Metcon (Calories)

Rower:

Sprint 30 seconds

Rest 30 seconds

Sprint 30 seconds

Rest 25 seconds

Sprint 30 seconds

Rest 20 seconds

Sprint 30 seconds

Rest 15 seconds

Sprint 30 seconds

Rest 10 seconds

Sprint 30 seconds

Score for total cals

Metcon (Calories)

Assault Bike:

Sprint 30 seconds

Rest 30 seconds

Sprint 30 seconds

Rest 25 seconds

Sprint 30 seconds

Rest 20 seconds

Sprint 30 seconds

Rest 15 seconds

Sprint 30 seconds

Rest 10 seconds

Sprint 30 seconds

For total cals

Metcon (AMRAP – Reps)

10 m Shuttle runs:

Sprint 30 seconds

Rest 30 seconds

Sprint 30 seconds

Rest 25 seconds

Sprint 30 seconds

Rest 20 seconds

Sprint 30 seconds

Rest 15 seconds

Sprint 30 seconds

Rest 10 seconds

Sprint 30 seconds

Scores total laps (reps)