CrossFit Inventive – CrossFit

(No Measure)

Ankle mobility

banded glute activation 3×10

20 scorpions

Spiderman lunge holds

Hip flexor stretch

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Strength:

Front Squat (Tempo 13×1 5 Sets 2 Reps (90 sec rest))

Start at 65% of 1RM Front Squat. 3 second pause at the bottom, explode up.

Target 10kg increase / week if work sets are above 90kg.

Target 5kg increase / week if work sets are below 90kg

Metcon (Time)

50 KBS 32/24 kg

400 Meter Run

40 Thrusters 40/30kg

400 Meter Run

30 Burpees

200 Meter Run

20 KBS 32/24kg

200 Meter Run

10 Thrusters 40/30kg

20 min cap

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