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
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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
