CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

10 shuttle runs

side skips

high knees

Butt kickers

10 Forward/Lateral leg swings

1 lap Inchworm

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch

Micro band crab walks

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Strength:

Back Squat (4 sets 3 reps 90 sec rest. )

Work at 80% of 1RM Back Squat for 4×3. Stay at constant weight for all sets. Target 5kg increase per week if work sets are below 150kg. Target 10kg increase per week if work sets are above 150kg.

Back Squat (4 sets 3 reps 90 sec rest. )

Work at 80% of 1RM Back Squat for 4×3. Stay at constant weight for all sets. Target 5kg increase per week if work sets are below 150kg. Target 10kg increase per week if work sets are above 150kg.

Metcon (Time)

3 Rounds For time:

10 Pull up

10 Front Squat @70/50kg

10 Burpees

12 min cap