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.
