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!