CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green Banded shoulder mobility
2 laps walking lung steps (hands overhead
2 laps bear crawl
1 lap spiderman lunge
1 lap inchworm 1 push up
30 sec glute stretch E/S
30 sec lower back/hipflexor E/S
30 sec E/S wrist forearm stretch
60 sec hammy stretch on rig upright: keep bum in contact with the rig and nice straight leg!
Metcon (No Measure)
CORE:
3 sets continuous:
20 sec L-Hold on rings
20 sec rest
20 sec Hollow rock
20 sec rest
Metcon (AMRAP – Reps)
Running clock complete:
0:00-5:00
5 min AMRAP:
5 x Deadlift@60/40kg
6 x Push-up
7 x Air squat
REST:
5:00-7:00
mins 7:00-12:00
5 min AMRAP:
3 x Bar Muscle up or 6 C2B(scale as needed)
6 x Hang squat cleans @60/40kg
REST:
12:00-14:00
14:00-17:00
3 min AMRAP:
Max rep Power cleans @70/50kg
*This one is about getting out some volume.
* Score only the total rep power cleans in mins 14-17 under fatigue. Don’t hold back on the rest. Work hard all the way!
Metcon (No Measure)
Coach to take a stretch down.
