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 (4 sets 3 reps @80% of last weeks triple )

4 sets 3 reps @80% of last weeks triple. 90 sec rest between working sets.

Metcon (Time)

21-18-15-12-9-6-3

Front squat @40/30kg

200m run after each round.

13 min cap