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