CrossFit Inventive – CrossFit
Warm-up
MOBILITY
Couch Stretch: 1 Minutes Each Side
Twisted Cross: 30 Seconds Each Side
30 second calf stretch Each Side
ACTIVATION
3 Sets
30 Seconds Squat Hold
30 Seconds Skipping/Bounding claps
30 Seconds Plank Hold
30 Seconds Inchworms
Metcon (5 Rounds for reps)
“Home WOD”
“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Dumbbell Clusters
10 Lateral Over-And-Back DB Hops*
*New standard: Hopping over and back = 1 rep
Metcon (3 Rounds for reps)
“Comptrain WOD”
“Fast Five”
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
21 Front Squats 60/40
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
15 Front Squats 70/50
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike Erg
15 Toes to Bar
9 Front Squats 80/60
Subs:
Lighter weight
V-ups in place of T2B
Row same cals
Run 300m
