CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

20 scorpions

hip flexor & Lower back stretch

Glute stretch

3 x 10 micro band crab walks

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Strength:

Front Squat (4 sets 3 reps )

@4 sec down, fast up, 2 sec rest at top.

Increase by 2.5kg per week if squat is below 110kg, increase by 5kg per week if squat is above 110kg.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

5-10-15-20-25-30….

Wallball shots 9/5kg

Pull-ups

Metcon (No Measure)

3 rounds:

10 plate twist @25/25kg

10 V- sits