CrossFit Inventive – CrossFit

Warm-up (No Measure)

Carpark run

10 leg swings/forward/lateral

5 inchworm 1 push up

30 sec spiderman lunge hold each side

30 sec glute stretch each side

30 sec forearm stretch

3 rounds:

10 air squats

10 hollow rocks

3 x 10 each way red banded crab walk.

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Front Squat (PAUSE FRONT SQUAT @75% 1RM)

Pause front squat @3 seconds in the bottom position. Start @75% of your 1RM. 90 seconds rest between working sets.

4 sets 3 reps

Metcon (Time)

5 RFT:

5 x Power cleans @60/40kg

10 x Hang squat clean

15 x Deadlift

12 min cap

RX + = 70/50kg