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
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3 rounds:
10 x Hollow rocks
5 x Kipping swings
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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
