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.