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…..