CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 lap carpark run
60 sec couch stretch each side
10 F/L leg swings
30 sec calf stretch each side
10 wall squats
10 HRPU @slow down/fast up
20 Hollow rocks
(Medball cleans tech)
Metcon (No Measure)
With a Running Clock:
5 minute AMRAP: (from 0:00-5:00)
5 Wallball shots @9/6kg
5 Strict Push-up
5 Box jumps @24/20 inch
Rest (from 5:00-7:00)
6 minute AMRAP: (from 7:00-13:00)
25 Double unders
7 Medball squat cleans @9/6kg
Rest (from 13:00-15:00)
Then:
Metcon (Time)
From: 15:00-25:00 minutes: 10 min cap
For time:
500m run
40 Double unders
30 wallball shots@9/6kg
20 HRPU
10 Box jumps@24/20inch
** Record your time for this last 10 min cap workout!