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
