CrossFit Inventive – CrossFit
Warm-up
Frog Stretch 60 sec Each Side
Spiderman Lunge Hold 60 sec Each Side
Lower Back/Hipflexor 60 sec Each Side
Calf Stretch 30 sec Each Side
40 Calf Pumps
Warmup Set 1
20 Double Unders
10 Alt. Reverse Lunges
5 Reverse Burpees
Performed With Lighter Weight
Warmup Set 2
10 Double Unders
10 Alt. Reverse Lunges
3 Reverse Burpees
Performed With Workout Weight
Metcon (AMRAP – Rounds and Reps)
“Home WOD”
“Dizzybat”
AMRAP 18:
60 Double-Unders/100 Singles
30 Dumbbell Reverse Lunges
15 Reverse Burpees
*Reverse burpee= Candlestick Squat
Metcon (Time)
“Comptrain”
Optional Active Recovery
Not For Time:
1000m Ski
1000m Row
1000m Bike
Into…
3 Rounds For Quality:
10 Wall Facing Squats Video
6 Turkish Get-Ups (Alternating)
10 Glute Bridges (Banded if possible)
*Complete a 3 KM Run if you have no cardio equipment.
