CrossFit Inventive – CrossFit
Warm-up (No Measure)
200m run use car park
bear crawl 2 laps
1 lap spidewrman lunge
20 scorpions front/back
lower back/hip flexor stretch
1 Clean + 1 Front squat + 1 Split Jerk (EMOM x 10 Mins)
Chose own load.
10 burpees for every missed attempt. Do at the end of the 10 rounds.
1 rep = the complex. Chose weight wisely but don’t go light to get out of burpees.
Record heaviest set.
Metcon (AMRAP – Rounds and Reps)
15 min partner AMRAP:
200m SPRINT each Tag partner (car park)
200m farmers carry together 32’s/24’s
20 Power cleans 60/40kg
** run must be individual sprint, tag hands. Partner 2 waits till partner 1 returns.
** farmers carry is together, share work load. Dont drop Kettlebells!!!!
** Share work load with 20 Power cleans.