CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
3 x 10 micro band crab walks
20 scorpions
hip flexor & Lower back stretch
——————–
Strength:
Back Squat (4 sets 3 reps From 80% 1RM 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:
20 Front squats 45/30kg
20 Lateral bar burpee
12 min cap
