CrossFit Inventive – CrossFit
Warm-up (No Measure)
Double car park run
10 leg swings forward/lateral
10 wallsquats
3 rounds:
3 inchworm 1 push up
5 KB single arm thrusters E/S
Stretch:
Seated peck/shoulder 2 x 30
Puppy dog pose 30 sec
20 scorpions front/back
30 sec lower back/hip flexor
3 x 5 glute raises E/S
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Strength:
Back Squat (3 sets 3 reps @90% of week 1)
3 sets 3 reps at 90% of last weeks heavy triple.
Complete 3-4 building sets and 3 working sets at 90% of last weeks heavy triple back squat.
2 mins rest only between the 3 working sets.
Metcon (Time)
Running clock for 12 mins complete:
20-15-10
Wallball 9/6kg
Hang Power snatch @35/20kg
Into:
3 rounds:
200m run
15 x OHS @35/20kg
No RX +
Try to go through with minimal breaks. It’s light. Try to keep moving unbroken!!
** do not drop empty bars or bars with 5kg plates on them.
