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