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