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.