CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm-up

200m run

5 inchworms 1 push-up30 sec spiderman lunge hold

30 sec glute stretch

20 sorpions front/back

30 sec lower back hip flexor

2 rounds:

5 wall squats

5 kipping swing

5 hollow rocks

———————-

Strength:

Front Squat (3 sets 5 reps 90 sec rest)

Build up to 75% of your 1RM week 1 and complete 3 sets 5 reps. 90 sec rest in between your working sets.

2.5kg increase on last week if possible. If you missed week 1 then start at 75%.

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Front squats @45/30kg

Pull up (scale-ring row)

10 min cap