CrossFit Inventive – CrossFit

Warm-up (No Measure)

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 (4 sest 3 reps Tempo @32×2 90 sec rest))

Start week 1 @65% of 1RM. Increase by 2.5kg each week. Stick to tempo!

Metcon (Time)

For time:

75 Wallball shots @9/5kg

800m run

50 Burpee-2-target

15 min cap