CrossFit Inventive – CrossFit
Have you registered for This years Open yet?
Warm-up (No Measure)
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
lower back hip flexor stretch 30 sec each side
Glute stretch60 sec each side
……………………………….
Strength:
Back Squat (3 sets 10 reps @same weight as last week. )
3 sets 10 reps @same weight as last performance. 2-3 mins rest between working sets. Try get out of bottom as fast as possible on each rep.
Metcon (Time)
For time:
Karen:
150 wallball shots
Complete 5 x T2B on every minute until you complete wallballs
15 Min Cap
Metcon (No Measure)
Must Stretch:
60 sec couch stretch each side
60 sec Glute stretch each side
60 sec hamstring stretch on upright each side
