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