CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 x shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kicks
10 leg swing forward lateral
5 inchworm 1 push up
30 sec spiderman lunge each side
20 scorpions front back
30 sec lower back hip flexor
30 sec glute stretch
90 sec static squat hold
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Strength:

Back Squat (4 sets 3 reps @75% 3 second Pause 90 sec rest)

Week 1 work @75% of 1 RM for 4 sets 3 reps Pause back squat. 3 second pause in bottom position.
5kg increase each week if working sets are above 120kg/ 2.5kg increase each week if working sets are below 120kg.

Metcon (Time)

For time:
50 x Double unders
50 x T2B
50 x Double unders
40 x Pull-ups
50 x Double unders
30 x T2B
50 x Double unders
20 x Pull-ups
15 min cap