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
