CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

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

90 sec static squat hold body weight

……………………………….

Strength

Front Squat (4 sets 4 reps Tempo @31×2 90 sec rest)

Start @70% of 1RM front back.

3 seconds eccentric, 1 sec bottom (X) explode up, 2 sec rest at top

Metcon (Time)

18-15-12 Of:

Front squat @40/30kg

LBB

6 min cap

rest 3 mins then:

Metcon (Time)

9-6-3 of:

Squat clean @70/50kg

LBB

5 min cap