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