CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

5 inchworm 2 push up

20 scorpions front/back

Lower back hip flexor stretch

Glute stretch

……………………………….

Strength:

Back Squat (Pause back squat. 3 sec pause bottom position)

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:

15-12-9

HSPU

Thrusters @42.5/30kg

9 min cap

3 min rest Then:

Metcon (Time)

For time:

9-12-15

T2B

Burpee 2 Traget

6 min cap