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