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