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