CrossFit Inventive – CrossFit
Warm-up (No Measure)
Double car park run
10 leg swings/forward lateral
3 rounds:
5 x DB strict press E/S
5 x Bent over Row E/S
5 x thruster E/S
core:
3 rounds:(6mins)
20 sec Hollow rock hold
20 rest
20 sec V sit
20 ret
20 sec superman hold
20 rest.
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Metcon (AMRAP – Rounds and Reps)
20 Min- Running clock:
0:00-5:00 Amrap:
3 x HSPU
6 x Front rack lunges @50/35
9 x S2O @50/35kg
Mins 5:00-7:00
REST
Mins 7:00-13:00
6 min Amarap:
100m sprint
5 x Squat clean @50/35
5 X burpee
Mins 13:00-15:00
Rest
Mins 15:00-20:00
Amrap:
10 x HPC @50/35
10 x strict push ups
