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