CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Glute stretch
……………………………….
Strength:
Front Squat (Sets of: 3-5-8-10-15)
All sets @70% of 1RM. 90 sec rest between all sets.
Metcon (Time)
21-15-9
T2B
Thrusters @40/30kg
Lateral bar burpee
200m run after each round. (Car Park)