CrossFit Inventive – CrossFit

Warm-up (No Measure)

Pvc pip warm up

400m run

10 leg swings forward/lateral

5 inchworm 2 push ups

30 sec spiderman lunge hold

20 scorpions each side

Lower back hip flexor stretch

couch stretch 60 sec each side

60 sec static squat hold

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Strength:

Clean (4 sets of single triples. 90 sec rest )

4 sets of single triples. 4 sets 3 reps-drop re set each rep.

+ 2.5kg under 100kg

+5kg if over 100kg on last weeks weight.

Metcon (AMRAP – Reps)

5 min AMRAP:

Complex=

1 Power clean + 1 x hang squat clean + 1 x squat clean. @-10kg on today clean triples.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups