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
