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
