CrossFit Inventive – CrossFit

Warm-up

Frog stretch x 90 sec

Couch stretch x 30 sec

30 sec Glute stretch each side

Green banded ankle mobility each side

3 x 10 banded crab walks

2 x 10m walking lunges

2 x 10m Bear crawl

10 scap pulls

10 kipping swings

15 single leg glute bridges each side

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Strength:

Front Squat (4 sets 4 reps @80%)

Build up to 80% of last weeks heavy 4 reps and complete 4 sets of 4 reps. 90 sec rest between each working set.

If you did not do last weeks front squat build up and do 4 x 4 @same weight or older percentages.

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

15 Air squats

10 Push-ups

5 Pull-ups