CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark runs
1 lap spiderman lunge
10 leg swings forward/lateral
30 sec glute starch each side
30 sec lower back/hipflexor stretch each side
3 set:
5 x facing the wall squats
5 x hollow rocks
5 x HRPU
————————
Metcon (Time)
25-15-10
Front Squat From Floor:
Aim to go unbroken each set. Each time you break in the set, stop and do 5 lateral bar burpee over the bar then continue until you finish each rep scheme.
Running clock with a 10 min cap. Once you finish your 21 reps, look at the clock and calculate your 90 sec rest in.
RX:
25 reps @60/40
90 sec rest
15 reps @ 70/50
90 sec rest
10 reps@80/60
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
25 x KBS@24/16KG
20 x WALLBALL @9/6KG
15 x Ambit sit ups
