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