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