CrossFit Inventive – CrossFit

Warm-up (No Measure)

Carpark run

60 sec couch stretch E/S

30 sec glute stretch E/S

30 sec Spider-Man lunges hold

20 scorpions F/B

30 sec lower back hip flexor

3 rounds:

5 x Scap pulls

5 x wall squats

Then:

3 rounds red banded crab walks . 10 steps each way.

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Back Squat (3 sets 3 reps 2 mins rest)

Complete 3-4 building sets and 3 working sets @2.5kg increase on last weeks performance.

2 mins rest only between the 3 working sets.

Metcon (AMRAP – Reps)

8 min AMARAP INCREASING REPS BY 3’s OF:

Thrusters @40/30kg

Strict Pull-ups

3,3-6,6-9,9-12,12-15,15 etc