CrossFit Inventive – CrossFit
Warm-up (No Measure)
Carpark run
10 leg swings/forward/lateral
5 inchworm 1 push up
30 sec spiderman lunge hold each side
30 sec glute stretch each side
30 sec forearm stretch
30 sec calf stretch E/S
3 rounds:
5 Wall squats
5 x Single arm thrusters E/S
3 x 10 each way red banded crab walk.
Front Squat (4×3. (3 Sec Pause in Bottom position. )
@75% week 1. 90 sec rest.
No more than 2.5 kg increase on last weeks performnce. Stay at last weeks weight if you missed or struggled with that weight.
: Metcon (No Measure)
OE3MINS Complete: 5 sets.
12 x Thrusters @40/30kg
200m run
