CrossFit Inventive – CrossFit

Warm-up

Double carpark Run
10 Leg swings Forward/Lateral
30 Sec Calf Stretch on Upright
30 Sec Spiderman Lunge Hold E/S
30 Sec Lower-back/Hipflexor E/S
30 Sec Wrist/Forearm E/S
—————-
Activation
2 sets:
5 Inchworm 1 push-up
10 Frog Hops
15 Hollw Rocks/30 Sec Hold
20 Alternating Shoulder taps
30 Sec Plank Hold

Barbell:
3 Deadlifts
3 Power Clean
3 Push jerk
3 clean & Jerk

load Bar

Metcon (AMRAP – Reps)

Running Clock
0:00-10:00:
Partner 1.
“Grace”
30 Clean & Jerks @60/40kg
7 Minute cap (3 rest/Clean)
Partner 2.
7 Min max cal machine
(3 rest/clean)
10:00-20:00
Change & Repeat.
Partner 2 completes Grace, partner 1 Completes max cals

20:00-30:00 (10 min cap)
100 Burpee Box Jump Overs @24/20inch
Partner completes 100m sprint while Partner 2 completes amrap of burpees, swap and keep going until 100 burpees is complete.

*Score is total REPS combined from Grace, Cals and Burpee Box Jump Overs.