CrossFit Inventive – CrossFit
Warm-up (No Measure)
400m run
10 Leg swings Forward/lateral
1 lap inchworm 1 push up
1 lap spiderman lunge
20 scorpions front/back
Lower back hip flexor stretch 30 sec E/S
Glute stretch 30 sec E/S
5 Mins on Double Under practise
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Strength:
Back Squat (3 sets 10 reps 2-3 mins rest)
Squat endurance: Warm up to working sets & build a heavy weight across 3 sets.
2-3 mins rest between working sets only.
Record heaviest set. (Last set)
Record sets 1 & 2 in comment box.
Metcon (Time)
3 rounds:
20 x T2B
30 x Wallball 9/6kg
400m run
15 min cap
