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
