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