CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

10 leg swings forward/lateral

1 lap spiderman lunge

1 lap squat walk

1 lap open the gate

2 laps bear crawl

With red Band:

3 x 10 red banded crab walks

20 x banded pull aprts

—–

3 x 5 kipping swings/scap pulls

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Strength:

Back Squat (complete 4 x 2 @ 90% of last weeks CF total squat)

Heavy percentage work leading into testing. Scale weight back if need be. Always technique first. take 90sec – 2 mins between working sets.

Metcon (Time)

FOR TIME:

800m run

40 Box jumps @24/20 inch

40 T2B