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
——————-
3 rounds:
100m run
5 wall squats
5 Strict Hanging knee raises
———
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
