CrossFit Inventive – CrossFit
Warm-up
Frog stretch 2 mins
Couch stretch 60 sec each side
30 sec lower back/hipflexor each side
30 sec forearm stretch
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3 rounds:
Partner warm-up
100m run with WB
5 wall facing squats
3 inchworm 1 push up
10 banded glute bridges
Front Squat (Percentage work)
set 1: 3 @70kg
set 2: 1 @75%
set 3: 3 @70%
set 4: 1 @80%
set 5: 3 @70%
set 6: 1 @85%
Record last heavy single.
Take 90 sec rest between each set.
Metcon (Time)
Buy in:
35 Wallball @9/6kg
Then:
5 rounds:
1 Squat clean + 1 Front squat + 1 Hang squat clean @80/55kg (must be unbroken)
6 Lateral Bar Burpee
Buy out:
500m run