CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 carpark runs
10 x leg swings forward/Lateral
2 x laps Overhead walking lunge
10 x wall squats
On The spot:
30 sec spiderman lunge knee over toe
30 sec glute stretch E/S
60 sec hammy stretch
20 scorpions on back only
30 sec lower back/hipflexor
60 sec Static squat
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Front Squat (3 Sets 5 Reps 90 sec rest )
Build up to 75% of your 1RM week 1 and complete 3 sets 5 reps. 90 sec rest in between your working sets.
2.5kg increase on last week if possible.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 x Alt front rack lunges @50/35kg
12 x Lateral Bar Burpee
200m run
