CrossFit Inventive – CrossFit
Warm-up
Frog stretch x 2 mins
couch stretch x 60 sec E/S
30 sec forearm/wrist stretch
Green banded ankle mobility
3 rounds:
150m row
10 wall squats
3 inch worm 1 push-up
2 x 10 red banded crab walks
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Barbell Front squat progression:
Front Squat (Establish 1RM)
Follow warm-up reps as follows:
5 reps empty bar
Building sets 5-4-3-2-2
follow on with single reps and longer rest.
25 minute cap
Metcon (No Measure)
Cool down:
60 sec couch stretch each side
60 sec glute stretch each side
30 sec lower back/hipflexor each side
