CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded 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 (3 sec pause in 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)

5 Rounds for time:

5 x Front squats @70/45kg

10 x Pull ups

30 x Double unders

15 min cap