CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 minute frog stretch
30 sec glute stretch
20 scorpions front/back
30 sec lower back stretch
30 sec Forearm stretch front & back
3 x 10 banded crab walks
20 banded pull-aparts
10 banded pass throughs
10 OHS
3 x 30 sec On/30 sec Off Handstand Holds
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Strength:
1 x Squat Clean + 2 x Front Squat (12 mins to build to a heavy single of this complex)
Share a bar to save floor space.
Beginners/scaled:
1 x power clean + 2 front squats
Record heaviest single. Keep this lift safe. Always Technique over weight.
Metcon (AMRAP – Rounds and Reps)
10 minute amrap:
5 x Single arm Dumbbell Hang power clean & press each side @22.5/15kg
5 x Lateral burpee over Dumbbell
5 x HSPU
Press can be either, Push press or Push jerk.
** DB must meet the top of the shoulder shoulder on the way up before the press.
