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

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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