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
