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