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