CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec Couch stretch each side
2 minute frog stretch
10 leg swings forward/Lateral
2 x 10 single leg glute raises
20 scorpions front back
60 sec Static air squat
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Strength:
Front Squat (4 x 4 Tempo@30X2 @75%)
Build up to 75% of your 1RM and complete 4 sets 4 reps of Tempo front squats.
Metcon (Time)
5 Rounds For time:
11 Thrusters @42.5/30kg
8 C2B pull-ups
12 minute cap