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.

————————

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