CrossFit Inventive – CrossFit

Warm-up

60 sec frog stretch

60 sec couch stretch

60 sec ankle mobility (Green band)

Cycle through sets:

10 Cal bike

15 Glute bridges each side

2 x 10 E/W Banded crab walk

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Strength:

Back Squat (On every 90 sec 3 reps/3 sec pause in (BP) @70%)

Build to 70% of your 1RM.

Then as a group complete 8 sets x 3 rep with a 3 sec pause in bottom position. Go on every 90 seconds.

Metcon (Time)

For time:

50 Thrusters @40/30kg

*Each break complete 5 x T2B

10 minute cap