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