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