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.
