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
