CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded Mobility
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
Glute stretch
……………………………….
Strength:

Back Squat (4 set 3 reps 90 sec Rest)

Start week 1 @ 70% of 1RM.
2.5kg increase per week if below 120kg starting weight/
5kg increase per week if above 120kg

Metcon (Time)

For time:
30 Burpees (standard)
30 Thrusters @50/35kg
30 Pull-Ups
12 min cap

Metcon (No Measure)

Use remainder of session to stretch quads & hammies.
-Couch stretch on back wall.
-Lower back hip flexor stretch
-Glute stretch