CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Overhead Squat (On every 90 sec 2 reps 5 sets )

OHS on every 90 sec x 2 reps + 2.5kg max on last performance if possible, otherwise stay light & focus on depth and good form.

5 sets.

Metcon (Time)

Read this one carefully as you work through it!!

For time:

50 x HRPU

30 x Wallball shots @9/6kg

15 x Pull-ups

200m run

50 x Wallball shots @9/6kg

30 x HRPU

15 x Pull-ups

200m run

13 min cap