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