CrossFit Inventive – CrossFit
Welcome Back!
(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
