CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

20 scorpions front/back

30 sec lower back/hipflexor stretch

3 rounds for quality:

5 inchworm 1 push up

10 alt lunges

15 air squats

Deadlift (3 x 8 @70% 1RM 2 mins rest)

Working deadlift volume this block.

Metcon (AMRAP – Rounds)

12 minute running clock:

Mins 0:00-5:00 complete:

5 min amarap of “The Chief”

3 x Power cleans @60/40kg

6 x Push-ups

9 x Air squats

mins 5:00-7:00

Rest

Mins 7:00-12:00 complete:

15 x Wallball @9/6kg

10 x Deadlifts @60/40kg

Only counting completed rounds.