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
30 green banded SLDL
—–
3 x 5 kipping swings/scap pulls
———————–
Strength:
Back Squat (4 sets 2 reps 90 + 2 mins rest. )
Add 2.5kg to last weeks performance if possible.
If you missed last week, build to 90%.
Metcon (Time)
4 ROUNDS FOR TIME:
15 X THRUSTERS @42.5/30KG
15 X PULL-UPS
10 MINUTE CAP
