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 90 sec rest )
Going off weeks two’s performance:
Increase by 5kg on weeks two if your above 100/70kg.Increase by 2.5kg on weeks two if your below 100/70kg.
Metcon (Time)
3 rounds:
25 x Wallball
5 x 10m laps bear crawls
12 min cap
