CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
Front Squat (4 sets 3 reps 90 sec rest )
Starting @70% of 1RM
Tempo Front squat:
@4 sec down, fast up, 2 sec rest at top.
Increase by 2.5kg per week if squat is below 110kg, increase by 5kg per week if squat is above 110kg.
Metcon (Time)
For time:
30 x hang squat clean @40/25kg
30 x T2B
30 x Lateral bar burpee
12 min cap
