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)
3 x 30 sec rounds of:
Hollow rock holds
30 sec rest between sets.
Front Squat (4 x 4 @Tempo @31X2 90 sec rest)
Start @70% of 1RM front back. 3 seconds eccentric, 1 sec bottom (X) explode up, 2 sec rest at top. 2.5kg on last weeks performance.
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
10 x Alt Front Rack Lunges @40/30kg
10 x HRPU
10 x Box jumps
