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