CrossFit Inventive – CrossFit

(No Measure)

WARM UP:

10 shuttle runs

20 scorpions

10 wall squats

10 forward/lateral leg swings

3×10 micro band crab walks

Glute stretch

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STRENGTH

TEMPO FRONT SQUAT (4 Sets 3 Reps Tempo @313)

Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

200m run

12 Hang power clean @60/40

10 Front squats

8 S20

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