CrossFit Inventive – CrossFit

Warm-up (No Measure)

Double carpark run

30 x red banded pull aparts

20 red banded pass throughs

10 red banded OHS

5 inchworm 1 push up

30 sec spiderman lunge hold

30 sec glute stretch

20 sorpions front/back

30 sec lower back hip flexor

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Pistol squat progress

3 sets 5 reps E/S

Reverse lunge

3 sets 5 reps E/S

Reverse Ab mat lunge (foot off ground)

Back Squat (3 sets 3 reps 90 sec rest)

Start week 1 @80% of your 1RM. If you missed weeks 1-3 don’t skip it, you must start @80%.

Increasing 2.5kg on last weeks performance.

Metcon (Time)

3 rounds for time:

15 x DB Thrusters @22.5/15kg

200m run

15 x Lateral burpee over Dumbbell

12 min cap