CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec couch stretch each side

Red banded Mobility

10 shuttle runs

4 lap side skips

2 laps high knees

2 laps butt kicks

10 leg swings forward & lateral

5 inchworm 1 push up

30 sec glute stretch each side

20 scorpions front/back

30 sec lower back/hip flexor stretch each side

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Strength:

Back Squat (4 sets 3 reps 90 sec rest )

Start @ 70% of 1RM week 1.

2.5kg increase per week if below 120kg starting weight/

5kg increase per week if above 120kg

Metcon (Time)

4RFT:

25 x Wallball

15 x T2B

12 min cap