CrossFit Inventive – CrossFit

Warm-up

Frog stretch 90 sec

Spiderman lunge hold 30 sec E/S

Glute stretch 30 sec E/S

30 sec forearm/wrist stretch

45 sec E/S green banded ankle Mobility

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3 rounds:

100m run

5 wall squats

5 Strict Hanging knee raises

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Strength:

1 Squat clean 2 Front squats 1 Squat clean 1 Front squat (On every 90 sec x 6 sets)

Build over 6 sets or whem you feel confident!

Beginners stay light and focus on form.

Metcon (AMRAP – Rounds and Reps)

13 min amrap:

100m Overhead plate carry @20/10kg

35 Double unders

20 Wallball @9/6kg

*Scale overhead carry by reducing load

*Use old plates