CrossFit Inventive – CrossFit
Inventive Leg day warm-up (No Measure)
Red banded warm-up
10 x shuttle runs
4 x laps side skips
2 x laps high knees
2 x laps Butt kickers
10 x leg swings F/L
5 x inchworm 1 x Push up
30 sec spiderman lunge hold
30 sec glute stretch E/S
20 x scopions Front/Back
30 sec lower back/hipflexor
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Strength:
Front Squat (15 mins to establish 3RM )
Squat must be below parallel and stand back up to full extension at the knees and hips. keep elbows high throughout the movement.
One miss and your out.
We need a safe 3RM
Metcon (Time)
For time:
50 x DU’s
10 x squat cleans @50/35kg
50 x DU’s
8 x squat cleans @60/40kg
50 x DU’s
6 x squat cleans @70/45kg
50 x DU’s
4 x squat cleans @80/50kg
50 x DU’s
2 squat cleans @90/55kg
12 min cap
