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
