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