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

———————

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!