CrossFit Inventive – CrossFit
Warm-up
Glute stretch 1 min Each side
Spiderman lunge hold 30 sec Each side
Puppy Dog Pose 30 Seconds
Calf stretch 30 sec each side
30 Calf pumps
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Activation
2 Rounds:
10 Single Leg DB SLDL (E/S)
10 Single DB Front Rack squats (5 E/S)
3 Burpee Box Jumps at 20 inch (Burpee step if need)
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Build to deadlift weight
Then complete:
1 round at todays chosen WOD weight:
3 Burpee Box Jumps 30/24 inch
6 Double Db Squats
9 Deadlifts
Metcon (Time)
For Time
3 Rounds:
3 Burpee Box Jumps 30/24
6 Double Dumbbell Squats 2×22.5/15
9 Deadlifts @70/45kg
500m Run
3 Rounds:
3 Burpee Box Jumps 30/24
6 Double DB Squats 2x 22.5/15
9 Deadlifts @70/45kg
500m Run
3 Rounds:
3 Burpee Box Jumps 30/24
6 Double DB Squats 2x 22.5/15
9 Deadlifts @70/45kg
All Cardio Equipment is out of order today. If you cannot run 500m, walk fast as possible for 300m.
Your legs are a gift, use them!
SUBS
Box step ups
Lighten Dumbbell and Barbell weight as needed.
