CrossFit Inventive – CrossFit
Warm-up
Frog 2:00
Front Rack 1:00
Couch 1:00 e/s
Ankle Mobility 0:30 e/s
Calf 0:20 e/s
———
30 Calf Pumps
20 Halo Band Glute Bridges
10 Goblet Squats Mod Weight
——–
Barbell:
10 Good Mornings
10 Wrist Rotations
5 Front Squats
——–
Front Squat
5 Sets x 1 Rep
Build to a Moderate to Heavy Single and complete 5 sets at the same weight.
90s Rest Between working sets.
Metcon (3 Rounds for reps)
AMRAP 5:
Buy In: 100 Double-unders
Max Rounds With Time Remaining:
12 Toes To Bar
12 Dual Dumbbell Front Squats 22.5/15kg’s
Rest 5:00
AMRAP 5:
Buy In: 100 Double-unders
Max Rounds With Time Remaining:
9 Toes To Bar
9 Dual Dumbbell Thrusters 22.5/15kg’s
Rest 5:00
AMRAP 5:
Buy In: 100 Double-unders
Max Rounds With Time Remaining:
6 Toes To Bar
6 Dual Dumbbell Clusters 22.5/15kg’s
Score Reps for Toes To Bar & Dumbbells each Round ONLY.
SUBS
100 DOUBLE-UNDERS
– 175 Singles
TOES TO BAR
– Knees To Elbows
– Kipping Knee Raises
– x 2 Abmat Sit-ups
– V-ups
DUAL DUMBBELL
– Reduce Loading
