CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

……………………………….

Strength:

Back Squat (3 sets 10 reps 2-3 mins rest`)

2.5kg increase on last weeks weight if under 100kg

5kg increase each week if your over 100kgs

Metcon (5 Rounds for time)

5 Rounds on Every 4 mins complete:

200m sprint

15 x Hang squat clean @50/35kg

7 x C2B pull ups (scale to strict PU’s)