CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded Mobility
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
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Back Squat (5 sets 5 reps 90 sec rest)
Start week 1 @ 75% of 1RM
Increase by 5 kg per week if 75% is above 150/90kg.
Increase by 2.5kg per week if 75% is below 150/90kg.
Metcon (Time)
For time:
3-6-9-12-15-12-9-6-3
Thrusters @43/30kg
Burpee 2 target @6inch above arms full ext.
12 min cap
