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

60 sec squat hold (not on wall)

……………………………….

Strength:

Front Squat (4 x 4 Tempo @31X2 (90se rest))

Start @70% of 1RM front back. 3 seconds eccentric, 1 sec bottom (X) explode up, 2 sec rest at top

Metcon (Time)

4 Rounds for time:

7 x Box jumps @24/20inch

14 x Hang squat clean @40/30kg

42 x Double unders

12 Min Cap