CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 60 sec Each side
Spiderman lunge Hold 30 Sec aech side
30 Sec Lowerback/Hip flexor each side
Puppy dog pose 30 sec
30 Calf pumps
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Activation
20 Red banded Pull aparts
10 Pass throughs
10 OHS
10 Press each side
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Back Squat (In 15 Minutes complete: 3-6-12)
Build to a heavy 3 at around 75% of your 1RM, then decrease your weight for your 6 reps, once again for your 12 rep range. Your 6 & 12 rep range are decided by feel. Manage the weight so you can complete all 3 sets with good form.
Guidance: 3@75%, 6@65%, 12 @55-50%
Record heavy 3, write 6 & 12 rep weight in comment box.
Metcon (Time)
5 rounds for time:
10 S2O @40/30kg
10 Wallball @9/6
10 Alt Box Step-ups (with Wallball) @24/20
15 min cap
Scale weight as needed for S2O and Wallball
Scale box step up height as needed.
