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 (OE 90 sec 2 reps @90% x 5 sets )

On every 90 sec x 2 Reps @90% of last weeks heavy single. (5 sets)

** Establish a safe heavy single this week if you missed last week.

90 seconds rest on working sets only.

Metcon (Time)

5 rounds for time:

10 x HPS @40/30kg

15 x Wallball

20 x Double unders

13 min cap