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