CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm-up

200m run

5 inchworms 1 push-up

30 sec spiderman lunge hold

30 sec glute stretch

20 sorpions front/back

30 sec lower back hip flexor

2 rounds:

5 scap pulls

5 kipping swings

5 wall squats

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Strength:

Front Squat (3 sets 5 reps 90 sec rest)

Build up to 75% of your 1RM week 1 and complete 3 sets 5 reps. 90 sec rest in between your working sets.

2.5kg increase on last week if possible. If you missed week 1 then start at 75%.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 x Thrusters @40/30kg

10 x T2B

10 x Burpee to target