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”