CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warm-up
200m run
30 sec spiderman lunge hold
30 sec glute stretch
20 sorpions front/back
30 sec lower back hip flexor
60 sec squat hold
2 rounds:
5 inchworms 1 push-up
10 hollow rocks
5 Kipping swings
5 wall squats
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Strength:
3 set: Back Squat (3 sets 3 reps @80% 1RM 90 sec rest)
Start week 1 @80% of your 1RM. If you missed week don’t skip it, you must start @80%.
If you completed week 1 your increasing 2.5kg on last weeks performance.
Metcon (Time)
For time:
800m run
35 x T2B
35 x Thrusters @42.5/30kg
12 min cap