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
……………………………….
Strength:
Metcon (No Measure)
Tabata 20/10
L-ring Holds
Plank Holds
Front Squat (4 sets 4 reps Tempo @31×2 90 sec rest)
Start @70% of 1RM front back. 3 seconds eccentric, 1 sec bottom (X) explode up, 2 sec rest at top
Metcon (Time)
Hows your Double unders?
For time:
21-15-9
Thrusters @43/30kg
100-75-50
Double unders
12 min cap