CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 Sec each leg

Frog Stretch 90 seconds

Lower back/Hipflexor 30 sec each leg

Twisted Cross 30 Sec each side

Wrist stretch 30 sec F/B

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Activation

20 Red banded Pullaparts

10 pass throughs

10 Press each side

20 Green banded SLDL

4 laps banded Crab Walks

Back Squat (15 minute Cap)

Build to a heavy 3 @ 77.5% of your 1RM, (up 2.5kg on last week) 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 @77.5%, 6 @67.5%, 12 @57.5%

Record heavy 3, write 6 & 12 rep weight in comment box.

Metcon (Time)

3 Rounds For Time:

15 Hang Power Clean To Overhead @40/30kg

15 Lateral Barbell Burpees

15 SDHP @40/30kg

NO CAP