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.