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
