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