CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec assault bike

60 sec wall squat

60 sec plank

60 sec shuttle runs

l lap spiderman lunge

1 lap SL-SLDL

30 sec glute stretch

30 sec lower back hipflexor stretch E/S

3 x10 red banded crab walks.

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STRENGTH:
,

Back Squat (4 Sets 3 reps 90 sec rest)

Add 2.5kg on last weeks performance or do 4×3 at 80% of your 1RM.

Take 90 sec rest between working sets.

Metcon (Time)

FOR TIME:

20 x Front rack Alt lunges @40/30kg

20 x S2O @40/30kg

20 x T2B

20 x Front squats @40/30kg

20 x S2O @40/30kg

20 x T2B