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
