CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red 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

Lower back/hip flexor stretch

Glute stretch



Back Squat (4 set 3 reps 90 sec Rest)

Start week 1 @ 70% of 1RM.

2.5kg increase per week if below 120kg starting weight/

5kg increase per week if above 120kg

Metcon (Time)

For time:

30 Burpees (standard)

30 Thrusters @50/35kg

30 Pull-Ups

12 min cap

Metcon (No Measure)

Use remainder of session to stretch quads & hammies.

-Couch stretch on back wall.

-Lower back hip flexor stretch

-Glute stretch