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

Lower back/hip flexor stretch

Glute stretch

(90 second Static squats hold)

……………………………….

Strength:

Back Squat (4 sets 3 reps Pause back squat. 3 second )

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)

15 minute AMRAP

5 x Bar muscle ups

10 x Bar facing burpees

15 x Thrusters @45/30kg