CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec couch stretch each side
Red banded Mobility
10 shuttle runs
4 lap side skips
2 laps high knees
2 laps butt kicks
10 leg swings forward & lateral
5 inchworm 1 push up
30 sec glute stretch each side
20 scorpions front/back
30 sec lower back/hip flexor stretch each side
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Strength:
Back Squat (4 sets 3 reps 90 sec rest between sets)
Start @ 70% of 1RM week 1.
2.5kg increase per week if below 120kg starting weight/
5kg increase per week if above 120kg
Metcon (No Measure)
16 Min EMOM: 4 rounds
Min 1- 5 x burpee pull-ups
Min 2- 10 x Overhead plate lunges @20/10kg
Min 3- 60 sec max rep HSPU
Min 4- “REST”
