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
