CrossFit Inventive – CrossFit

Warm-up

Double carpark run

10 Leg Swings F/L

1 lap Inchworm

1 Lap Spiderman Lunge (with Rotations)

2 laps Bear Crawl

10 Wall Squats

20 Halo Glute Bridges

20 Banded SLDL

10 Banded Press e/s

20 sec Calf e/s

30 Slow Calf Pumps

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Warm up with Dumbbell Movements

Metcon (AMRAP – Rounds and Reps)

“Doubles”

25 Minute AMRAP:

16 Double DB-Burpee Deadlifts

Carpark Run (Carry Sandbag together)

16 Double DB-Box Step Overs 24/20

Carpark Run (Carry Sandbag together)

16 Double DB-S2O

Carpark Run (Carry Sandbag together)

RX DUMBBELL: 2 x 22.5/15kg

If there is any time left on the clock and the run is next, you must complete the run and it will be counted as a rep.