CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded shoulder Mobility
10 shuttle runs
10 Forward/Lateral leg swings
1 lap Inchworm
20 scorpions
3 x 10 micro band crab walks
hip flexor & Lower back stretch
Glute stretch
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Strength:
Back Squat (5 sets 3 reps 90 sec rest)
Work at 75% of your 1RM week 1.
Target 2.5-5kg increase each week.
Metcon (AMRAP – Rounds and Reps)
20 Min Running clock:
Mins 0-9, AMRAP of:
10 x Box Jump Overs
10 x T2B
10 x Front squats 40/30kg
Rest mins 9-11 into:
