CrossFit Inventive – CrossFit

Warm-up

Double carpark Run

10 Leg swings Forward/Lateral

30 Sec Calf Stretch on Upright

30 Sec Spiderman Lunge Hold E/S

30 Sec Lower-back/Hipflexor E/S

30 Sec Wrist/Forearm E/S

—————-

Activation

2 sets:

5 Inchworm 1 push-up

10 Frog Hops

15 Hollw Rocks/30 Sec Hold

20 Alternating Shoulder taps

30 Sec Plank Hold

Barbell:

3 Deadlifts

3 Power Clean

3 Push jerk

3 clean & Jerk

load Bar

Metcon (AMRAP – Reps)

Running Clock

0:00-10:00:

Partner 1.

“Grace”

30 Clean & Jerks @60/40kg

7 Minute cap (3 rest/Clean)

Partner 2.

7 Min max cal machine

(3 rest/clean)

10:00-20:00

Change & Repeat.

Partner 2 completes Grace, partner 1 Completes max cals

20:00-30:00 (10 min cap)

100 Burpee Box Jump Overs @24/20inch

Partner completes 100m sprint while Partner 2 completes amrap of burpees, swap and keep going until 100 burpees is complete.

*Score is total REPS combined from Grace, Cals and Burpee Box Jump Overs.