CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

20 scorpions

3 x 10 micro band crab walks

hip flexor & Lower back stretch

Glute stretch

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Strength:

Back Squat (5 sets 3 reps 90 sec rest)

Work at 75% of your 1RM Back Squat.

Target 2.5-5kg increase each week.

Metcon (Time)

For time:

100 Double under

50 KBS @24/16kg (throughout)

80 Double unders

40 KB Alt Lunges

60 Double unders

20 KB- Goblet squats

40 Double unders

16 minute cap.