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