CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 x shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

10 leg swing forward lateral

5 inchworm 1 push up

30 sec spiderman lunge each side

20 scorpions front back

30 sec lower back hip flexor

30 sec glute stretch

90 sec static squat hold

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Strength:

Back Squat (4 sets 3 reps @75% 3 second Pause 90 sec rest)

Week 1 work @75% of 1 RM for 4 sets 3 reps Pause back squat. 3 second pause in bottom position.

5kg increase each week if working sets are above 120kg/ 2.5kg increase each week if working sets are below 120kg.

Metcon (Time)

For time:

50 x Double unders

50 x T2B

50 x Double unders

40 x Pull-ups

50 x Double unders

30 x T2B

50 x Double unders

20 x Pull-ups

15 min cap