CrossFit Inventive – CrossFit
Warm-up (No Measure)
Shuttle runs
10 leg swings forward/Lateral
30 sec glute stretch E/S
30 sec Spiderman lunge E/S
20 scorpions front/back
30 sec lower back/Hip flexor
Red banded Glute activation 3x 10 E/W
3 x 30 sec on 30 sec off HS Holds or wall walk hold.
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Strength:
Back Squat (4-4-4-4 90 sec rest )
Each of these 4 sets above should be 2.5kg increase on each. Aim to get last set of 4 reps 2.5kg heavier than least weeks performance.
Metcon (Time)
For Time:
14-12-10-8-6-4-2
Front squat @60/40kg
Kipping HSPU
12 min cap
