CrossFit Inventive – CrossFit

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(No Measure)

Ankle mobility

banded glute activation 3×10

Spiderman lunge holds

Hip flexor stretch

10 shuttle runs

10 wall squats

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)

3 RFT:

25 Wallball shots

15 OHS 40/30kg

12 min cap

Metcon (Time)

Extras: 50 AB-Mat sit-ups

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