CrossFit Inventive – CrossFit
Warm-up (No Measure)
PVC pipe shoulder 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
Glute stretch
……………………………….
Strength:
Front Squat (4 sets 2 reps 90 sec rest 80% week 1)
Work @80% of 1RM Front squat week 1. Explosive bounce out of the bottom position.
Target 5kg increase each week if 130kg and above.
2.5kg per week if under 130kg.
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
50 Thrusters @20/15kg
300m run
50 HRPU
300m run
50 weighted box step ups @2×16/12kg KB’s
