CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch

Flute stretch

90 sec static squat hold

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Strength:

Back Squat (4 sets 5 reps 90 sec rest. )

@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 (AMRAP – Rounds and Reps)

14 min AMRAP:

50 x Air squats

50 x Double unders

50 x BW walking lunge steps

50 x Double unders