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)
