CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

20 scorpions

3 x 10 micro band crab walks

hip flexor & Lower back stretch

Glute stretch

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Strength

Back Squat (4 sets 5 reps 90 sec rest)

Work at 70% of your 1RM Back Squat week 1. Keep weight constant across all work sets.

Target 10kg increase / week if work sets are above 140kg.

Target 5kg increase / week if work sets are below 140kg.

L-Sit (3 x 30 sec on 30 sec rest)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups