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.