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