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:

Front Squat (5 sest 4 reps @75% 1RM)

5 sest 4 reps @75% 1RM 90 sec rest between working sets.

5kg increase per week if 75% of 1RM is above 100/70kg. 2.5kg increase per week if 75% of 1RM is below 100/70kg.

Metcon (Time)

For Time:

18-15-12-9-6-3

Hang squat clean @40/30kg

T2B

12 min cap