CrossFit Inventive – CrossFit
Warm-up (No Measure)
PVC pipe shoulder mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
……………………………….
Strength:
Back Squat (4 sets 3 reps@ Temp:32×2 (90 sec rest)
Start week 1 @65% of 1RM. Increase by 2.5kg each week. Stick to tempo!
Metcon (AMRAP – Rounds and Reps)
“Post Xmas conditioning’
20 min Amrap:
20 KBS @24/16
20 ALT Over head Lunge @20/10kg
10 Burpee-2-Plate
300m run