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

————————–

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