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



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