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)

Start @70% of 1 RM 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.

Metcon (Time)

For time:

400m run

20 x Goblet squats @24/16kg

400m run

20 x KB goblet lunges (ALT)

400m run

20 x Goblet squats

400m run

*same KB weight throughout

15 min cap