CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red 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

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Back Squat (5 sets 5 reps 90 sec rest)

Start week 1 @ 75% of 1RM

Increase by 5 kg per week if 75% is above 150/90kg.

Increase by 2.5kg per week if 75% is below 150/90kg.

Metcon (Time)

5 RFT:

10 x Front squats @60/40kg

10 x Burpee box jump overs

12 min cap