CrossFit Inventive – CrossFit
Warm-up
30 sec spiderman lunge hold e/s
30 sec Lower Back/Hip Flexor e/s
30 sec Calf stretch E/S
2 Sets
5 Inchworms Video
30 Second Hollow Hold Video
10 Scapular Pull-Ups/Scap Push ups if no PU Bar
30 Second Arch Hold
5 Air Squats (with 3 second pause at the bottom)
Metcon (AMRAP – Rounds and Reps)
“HOME GYM WOD”
“Cindu”
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
Metcon (AMRAP – Rounds and Reps)
“HOME GYM WOD”
“Cindu” (No Equipment Version)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
For the air squats hops let’s jump latterally over our odd-object
Move at a pace through those that allows you to thrive on the upper body movements
Metcon (Time)
COMPTRAIN WOD
2 Rounds Not For time:
15 Burpees
10 Dumbbell Box Step Overs (50/35)
3 Minute Row
15 Burpees
10 Dumbbell Box Step Overs (50/35)
3 Minute Bike
*NOT FOR TIME MEANS WORK THROUGH THIS PIECE FOCUSING ON QUALITY OF MOVEMENT.
