CrossFit Inventive – CrossFit

Warm-up (No Measure)

PVC pip warm up

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

Glute stretch

……………………………….

Strength:

Back Squat (3 sets 10 reps 2-3 mins rest)

2.5kg increase on last weeks weight if under 100kg

5kg increase each week if your over 100kgs

Metcon (Time)

2 RFT:

20 Squat Clean @60/40

17 Burpee Pull Ups (scale to 10 burpee +7 banded PU’s)

12 min cap

Metcon (No Measure)

50 Over head plate sit ups @AHAP

Please get this done!

Metcon (No Measure)

Please do this!!

Glute stretch 60 sec each side

Couch stretch 60 sec each side