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.
