CrossFit Inventive – CrossFit

Warm-up (No Measure)

Agility Ladder drills

3 x single run throughs

3 x both feet in box

3 x lateral runs each side

leg swings Forward/Lateral

5 inchworm 1 push up

1 lap how much is generic levitra spiderman lunge

20 scorpions front/back

lower back/hipflexor stretch

Glute stretch



o: Back Squat (Tempo: @32X2 (5 sets 3 reps @65% 1RM)

If you are to get optimal results from this Tempo squat you must stick the to tempo!!

3 second eccentric

2 second pause in bottom position

1 sec or x (explode up)

2 sec rest at top before next rep

Metcon (Time)

For time:



50 x Double under after each round.

12 min cap

Metcon (No Measure)

Cool down:

Finish off session with

2 x 60 sec each leg of couch stretch

plus calf muscle stretch of any type. 60 sec each side