CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec couch stretch E/S
red banded pull aparts/passthroughs x 20
10 OHS red band
1 lap inchworm
1 lap spiderman lunge
20 scorpions F/B
30 sec Lower back/Hip flexor
30 Green banded SLDL
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Metcon (AMRAP – Rounds and Reps)
30 Min running clock complete:
mins 0:00-10:00
3Rounds:
10 x Hang power clean@60/40Kg
20 xWallball
mins 10:00-15:00
50 x Burpee to target
mins 15:00-25:00
6 Rounds:
3 Power cleans@60/40kg
6 push ups
9 air squats
mins 25:00-30:00
25 Front squat @60/40kg
25 T2B
**Aim is t work hard for more rest each peace.
If you can not finish then move straight into the next section and it will become a 20 min continous workout. Sorry!