CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec plank hold
60 sec static wall squat
5 inchworm 1 push-up
20 scorpions F/B
30 sec lower back/hipflexor stretch
30 sec glute stretch
30 green banded SLDL
barbell warm-up:
5 x deadlifts
5 x front squats
5 x thrusters

Metcon (AMRAP – Rounds and Reps)

28 MINUTE RUNNING CLOCK:

Mins 0:00-8:00 amrap:
3 deadlifts@60/40kg
6 push ups
9 air squats
(round or round)

Rest 8:00-10:00

Mins 10:00-18:00 amrap:
5 Front squats@50/35kg
7 Lateral bar Burpees
10 Abmat sit-ups
(round for round)

Rest mins 18:00-20:00

Mins 20:00-28:00 amrap:
10 wallball @9/6kg
10 Overhead plate sit-ups@10/5kg
(Round for round)