Block 2- Week 1of 4 – CrossFit Inventive

CROSSFIT INVENTIVE IS NOW CLOSED.

We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives.

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm-up

200m run

30 sec spiderman lunge hold

30 sec glute stretch

20 sorpions front/back

30 sec lower back hip flexor

2 rounds:

5 inchworms 1 push-up

10 hollow rocks

5 Kipping swings

5 wall squats

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Strength:

Back Squat (3 sets x 3 reps @80% 90 sec rest )

Back squat week 1 @80% of your 1RM (rep max).

Metcon (Weight)

Every 3 mins for 5 rounds complete:

6 x Front squats @70/50kg

8 Burpees

10 T2B