CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded warmup
10 shuttle runs
4 laps side skips
2 laps hgh knees
2 laps butt kicks
1 lap spiderman lunge
5 inchworm 1 push up
20 scorpions front back
Glute stretch
……………………
Strength:
Front Squat (Tempo 4 sets 3 reps 90 sec rest))
@4 sec down, fast up, 2 sec rest at top.
Increase by 2.5kg per week if squat is below 110kg, increase by 5kg per week if squat is above 110kg.
Metcon (No Measure)
20 min EMOM:
Min 1 – 10 wallball
Min 2 – 15 Frog sit-ups
Min 3 – 20 DU’s
Min 4 – 30 sec HS Hold
*replace HS hold for 45 sec plank hold if you cant yet Handstand.
