CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec plank hold

60 sec static wall squat

5 inchworm 1 push-up

20 scorpions F/B

30 sec lower back/hipflexor stretch

30 sec glute stretch

30 green banded SLDL

barbell warm-up:

5 x deadlifts

5 x front squats

5 x thrusters

Metcon (AMRAP – Rounds and Reps)

28 MINUTE RUNNING CLOCK:

Mins 0:00-8:00 amrap:

3 deadlifts@60/40kg

6 push ups

9 air squats

(round or round)

Rest 8:00-10:00

Mins 10:00-18:00 amrap:

5 Front squats@50/35kg

7 Lateral bar Burpees

10 Abmat sit-ups

(round for round)

Rest mins 18:00-20:00

Mins 20:00-28:00 amrap:

10 wallball @9/6kg

10 Overhead plate sit-ups@10/5kg

(Round for round)