CrossFit Inventive – CrossFit

Warm-up

2 x carpark rums

20 red banded pull apart

10 banded pass throughs

10 banded OHS

3 x 10 banded crab walks

30 green banded SLDL

10 wall squats

5 inchworm 1 push-ups

Spider-Man lunge rotation

Lower back/hip flexor

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PVC PIPE OHS PROGRESSIONS

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Overhead Squat (3 sets 3 reps 90 sec rest)

Build up to weight that you can mange with good form and complete 3 sets of 3 repsd at the same weight. Should NOT be failing these reps.

Scale the movement to Front squat if you cannot go over head.

Same set and rep range.

Metcon (AMRAP – Reps)

13 minute amrap:

10-9-8-7-6-5-4-3-2-1=55 REPS

Wallball @9/6kg

Around 3rd drain run with wallball between each round.

In remaining time, max HRPU.

*IF YOU MAKE IT TO HRPU, ADD YOUR REPS ONTOP OF THE 55 ABOVE TO GET YOUR FINAL SCORE.