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
