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
