CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm-up

2 x carpark runs

4 laps bear crawls + 5 air squats each lap

2 x 10 Glute/ham raises each side

60 sec Static squat/Butt to floor

30 sec spiderman lunge hold E/S

30 sec glute stretch E/S

10 scorpions F/B

30 sec lower back/Hipflexor stretch

30 sec forearm stretch

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Strength:

Back Squat (5 x 3 Pause back squat 90 sec rest)

3 sec pause in bottom position of the squat .

75% 1RM week 1.

Drive out reaching full extion.

90 sec rest on working sets only.

Metcon (Time)

For time:

20 x Box step up @24/16kg

25 x Double unders

15 x BSU

25 x Double unders

10 x BSU

25 x Double unders

5 x BSU

25 x Double unders