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
