CrossFit Inventive – CrossFit

Warm-up

Frog stretch 2 mins

Glute stretch 30 each side

Lower back hip flexor 30 each side

Wrist/forearm stretch 30 sec

60 sec Green banded ankle mobility E/S

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4 laps banded crab walks + 10 glute bridges

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Strength:

Front Squat (3 reps On every 90 sec (x 5 sets) @70)

Tempo @30X2

Build to 70% of your 1RM and complete all together 5 sets of 3 reps. Tempo Front squat.

Metcon (4 Rounds for time)

4 Sets:

21/15 Cal Bike

15 Gorilla Box Jumps @24/15kg

9 Dumbbell Thrusters @2×22.5/15kg

2 mins rest

*Record time each set.

*Bigger groups may get a bit more rest depending on how the group cycles through.