CrossFit Inventive – CrossFit
Warm-up (No Measure)
carpark run
With red Band:
10 x pass throughs
10 x pass arounds each way
10 x pull apats
10 x OHS
3 x 10 red banded crab walks
1 lap spiderman lunge
1 lap squat walk
1 lap open the gate
2 laps bear crawl
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Strength:
Back Squat (4 x 2 @85% of your 1RM 90 SEC REST)
BUILD UP TO 85% OF YOUR 1 REP MAX AND COMPLETE 4 SETS 2 REPS. TAKE 90 SEC REST BETWEEN WORKING SETS.
Metcon (Time)
2 Rounds for time:
300m Run
15 Hang squat cleans @60/40kg
300m Run
10 Snatch @60/40kg
* snatch can be power or squat.
15 min cap