CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded shoulder Mobility
10 shuttle runs
10 Forward/Lateral leg swings
1 lap Inchworm
20 scorpions
hip flexor & Lower back stretch
Glute stretch
3 x 10 micro band crab walk
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Strength:
Back Squat (5 Sets 3 Reps 90 sec rest)
Work at 75% of your 1RM week 1.
Target 2.5-5kg increase each week.
Metcon (Time)
For time:
5 rounds On every 5 mins complete:
10 x Shuttle sprints (10m)
15 x KBS @24/16kg
10 x Shuttle sprints
15 x Burpee
10 x Shuttle sprints
