CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 x carpark run
20 red banded pull aparts
10 banded pass throughs
10 banded OHS
30 sec spiderman lunge hold
30 sec glute stretch
20 sorpions front/back
30 sec lower back hip flexor
3 rounds:
3 inchworms 1 push-up
5 wall squats
5 V-ups
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Strength:
Back Squat (3 sets 3 reps 90 sec rest )
Start week 1 @80% of your 1RM. If you missed week 1 & 2 don’t skip it, you must start @80%.
Increasing 2.5kg on last weeks performance.
Metcon (Time)
10 rounds for time:
4 x Squat cleans @70/50kg
7 x Wallball shots @9/6kg
14 min cap
