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.
