CrossFit Inventive – CrossFit

Warm-up

2 min Frog stretch

60 sec banded ankle mobility

Double carpark run

1 laps inchworm

1 laps spiderman lunge

20 scorpions front/back

30 sec lower back/hip flexor

40 calf pumps

Agility ladder run throughs

4 laps banded crab walk + 20 banded glute bridges

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WOD BRIEF

Metcon (Time)

Strength & Conditioning

5 Sets:

“Increasing weight back squats”

6 Back squats

400m Run

2 mins rest

*Start @ 55% of your 1RM increase 5-10 kg each set.

*Aim to keep each run time consistent.

Back Squat (Record your above heaviest 6 reps)