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.
