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