CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility
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
90 sec static squat hold body weight
……………………………….
Strength

Front Squat (4 sets 4 reps Tempo @31×2 90 sec rest)

Start @70% of 1RM front back.
3 seconds eccentric, 1 sec bottom (X) explode up, 2 sec rest at top

Metcon (Time)

18-15-12 Of:
Front squat @40/30kg
LBB
6 min cap

rest 3 mins then:

Metcon (Time)

9-6-3 of:
Squat clean @70/50kg
LBB
5 min cap