CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec row
60 sec bike
200m run
60 sec plank
60 sec Couch stretch E/S
3 x 30 sec Box Hammy stretch
30 sec Prone pec shoulder stretch E/S
30 sec Puppy dog pose
20 scorpions Front/Back
30 sec lower back/Hip flexor stretch E/S
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Metcon (Time)
Judging Day
For time:
17-12-7
Deadlift @100/70kg
Lateral Bar Burpee
5 min cap
Metcon (AMRAP – Rounds and Reps)
Judging Day
6 min AMRAP:
3 x Ring dips
6 x Power clean @70/50kg
9 x Box Jumps
