CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warm up
double car park run
5 inchworm 1 push up
30 sec spiderman lunge hold each side
30 sec glute stretch each side
20 scorpions front/back
30 sec lower back/hipflexor Each side
60 sec static squat hold, sit bum low as possible
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Core: (all together)
4 rounds continous running clock:
30 sec hollow rock hold
15 sec rest
30 sec Superman hold
15 sec rest
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Strength:
Metcon (Weight)
On every 90 seconds for 8 rounds:
1 x Squat clean + 1 x Hang squat clean + 1 x Front squat
Start @50/35kg & build each set if possible. Technique needs to be spot on each set. Do not make this heavy enough that your failing sets. NO MORE THAN 2.5-5KG INCREASE PER ROUND. If you cannot keep building stay at your comfortable weight.
Done as a group.
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
