CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

……………………………….

Strength

Front Squat (4 sets 2 reps 90 sec rest)

Work @80% of 1RM Front squat week 1. Explosive bounce out of the bottom position.

Target 5kg increase each week if 130kg and above.

2.5kg per week if under 130kg.

Metcon (AMRAP – Reps)

12 min AMRAP:

150 Wallball shots

90 Double unders

30 Pull-ups

* Re-load to top if you make it through first round

270 total reps per round.