CrossFit Inventive – CrossFit

Warm-up (No Measure)

400m run

10 leg swings forward/lateral

5 inchworm 1 push up

10 wall facing squats

30 sec Spiderman lunge hold each side

30 sec glute each side

20 scorpions front only

30 sec lower back hip flexor each side

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Metcon (Weight)

35 minute running clock

mins – 0:00-12:00

establish a heavy double hang squat clean

mins – 12:00-15:00:

3 MINS REST

mins – 15:00-35:00

(20 min cap)

complete:

100 Air squats

800m run

75 push-ups

500m run

50 burpees

400m run

20 Front squats@70/40kg

Your 20 MINUTE time cap for the WOD is taken from the 15 minute mark until the 35 min mark.

Record double hang squat clean after the WOD is complete or during the rest period after the lift/before the WOD.

Hang Clean (12 MINS TO FIND A SAFE DOUBLE HANG SQUAT CLEAN)

RECORD DOUBLE HANG SQUAT CLEAN FROM THE WOD.