CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded warm-up
2 x carpark runs
4 laps bear crawls + 5 air squats each lap
2 x 10 Glute/ham raises each side
60 sec Static squat/Butt to floor
30 sec spiderman lunge hold E/S
30 sec glute stretch E/S
10 scorpions F/B
30 sec lower back/Hipflexor stretch
30 sec forearm stretch
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Strength:

Back Squat (5 x 3 Pause back squat 90 sec rest)

3 sec pause in bottom position of the squat .
75% 1RM week 1.
Drive out reaching full extion.
90 sec rest on working sets only.

Metcon (Time)

For time:
20 x Box step up @24/16kg
25 x Double unders
15 x BSU
25 x Double unders
10 x BSU
25 x Double unders
5 x BSU
25 x Double unders