CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded Mobility

Red banded mobility

200m run

5 inchworm 1 push up

30 sec spiderman lunge hold

30 sec Glute stretch E/S

20 scorpions front/back

30 sec lower back/hipflexor stretch


3 rounds:

10 x Hollow rocks

5 x Kipping swings


Strength/ Accessory

Bent Over Row (4 sets 8 reps Super set)

Use same weight as lat weeks weight.

Super Set this with max effort Chin over bar hold!

This one is for for grip strength!

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 x Squat cleans @50/35kg

30 x Double unders