CrossFit Inventive – CrossFit
Warm-up
Lower back/Hipflexor 1 minute each side
30 second spiderman lunge hold each side
30 second calf stretch each side
30 calf Pumps
——–
Activation
2 laps banded Crab Walks
20 banded Glute bridges
20 Banded SLDL
10 Frog Hops
1 Minute machine
10 Frog Hops
Gymnastic Stamina (Time)
For Time:
21-15-9
Calorie Machine
Bar Facing Burpees
Re Test!
Metcon (AMRAP – Rounds and Reps)
10 Min amrap:
Ascending ladder:
3 Deadlifts 60/40kg
3 Single DB ALT Devils Press
20 Double Unders
6 Deadlifts
6 Single DB ALT Devils Press
20 Double Unders
9 Deadlifts
9 Single DB ALT Devils Press
20 Double Unders
ETC UP By 3’s until 10 minutes is complete.
Double under reps remain the same!
Score rounds plus reps.
3 DL + 3 DP + 20 Dubz = 1 round
6 DL + 6 DP + 20 Dubz = 2 Rounds
ETC, ETC…..