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.
