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.