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
