CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded internal/external rotation 15 reps

30 nose bridges

Double carpark run

10 leg swings forward/lateral

2 lap single leg/triple leg ext walk

1 lap spiderman lunge

30 sec glute stretch E/S

40 calf pumps

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3 rounds:

5 x strict knee raises

5 x Strict Push-ups

5 x Wall squats

Metcon (Time)

WORKOUT 1 (judged)

2 Rounds for Time:

25 x ALT Dumbbell Snatch @22.5/15kg

15 x T2B

6 min cap

Metcon (Time)

WORKOUT 2 (judged)

21-15-9

BURPEE BOX JUMP OVER

200M RUN after each round

7 min cap

Metcon (Time)

WORKOUT 3 (all together)

50 x Abmat sit ups

50 x Slamball @12/9kg

50 x Plate twists @20/15kg