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
