CrossFit Inventive – CrossFit

Warm-up

3 Rounds:

100m run

10 Alternating Calf pumps

10 Banded Glute Bridges

10 Single leg SLDL ( 5 each side)

5 Frog Hops

5 Strict Push-ups

10 Single DB Thrusters (5 each side)

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

3 Rounds:

4 Double Dumbbell Burpee Deadlifts

8 Double Dumbbell Thrusters

12 Double Dumbbell Floor Press

RX= 2 X 22.5/15KG DUMBBELLS
After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run

For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12

Record total rounds and reps completed at the end of 25 minutes

Only count fully completed 400 meter runs towards your score

If you finished the full run, record 400 reps

If you complete partial runs, write the estimated distance in the notes section

For Example:

Let’s say you completed 2 full rounds + a 400 meter run + 4 Burpee Deadlifts

Your final score would be 2+404