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:

Clean (10 mins to establish 1RM Clean)