CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
30 Calf Pumps
—
2 Laps Halo Crab Walk
2 Lap Monster Walks
10 Glute Bridges
—-
Barbell:
5 Good Mornings
5 Front Squats 1 Sec Pause in Bottom
3 Power Cleans
3 Squat Cleans
Squat Clean (10-12 Minutes)
2 x 2 @70%
2 x 2 @72.5%
3 x 1 @75%
Doubles are Touch & Go.
All Percentages are off New 1RM Front Squat.
Metcon (AMRAP – Reps)
AMARP 1:30 x 7
14 Box Jumps Overs 24/20 Inch
Max Rep Wallball 9/6kg in Remaining Time.
Rest 1:00
Score Max Wallball
SUBS
BOX JUMP OVERS
– Reduce Height
– Reduce Reps
Step Overs
WALLBALL
– Reduce Load
– Weighted Squat
– DB Thrusters
– Air Squats
