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)