CrossFit Inventive – CrossFit

Warm-up

Couch stretch x 60 sec each leg

Frog stretch x 2 mins

Twisted cross 30 sec each side

Puppy dog pose 60 sec

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3 sets:

3 inchworm 1 push-up

6 air squats

6 reverse stepping alt lunges

10 hollow rocks

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Back Squat (4 sets 5 reps 90 sec rest)

Build up and complete 4 sets of 5 reps at 75%.

Your percentages will increase each week. Rep range will decreace.

Metcon (AMRAP – Reps)

10 minute amrap:

10 DB Squats @22.5/15kg

10 alternating DB Snatch @22.5/15

1 Clean & Jerk @60/40kg

Increase Clean & Jerk by 1 rep each round.