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:

4 set: Front Squat (4 sets 3 reps 90 sec rest)

Increase by 5kg on weeks three if your above 100/70kg. Increase by 2.5kg on weeks two if your below 100/70kg.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

17 x Wallball shots @9/6kg

20m KB walking lunge @1 x 32/24kg

200m run