CrossFit Inventive – CrossFit

Warm-up (No Measure)

Stretch:

30 sec couch

30 sec spiderman lunge hold

30 sec glute

30 sec squat hold

2 rounds

5 inchworm 1 push up

5 wall squats

10 banded crab walk each way

——————

STRENGTH:

Back Squat (5-4-3/5-4-3)

sets 1:

5 @65%

4 @70%

3 @75%

Set 2:

5 @70%

4 @75%

3 @80%

Recording last 3 rep weight.

Metcon (Time)

For time:

50 wallball@9/6KG

50 KBS@24/16kg

50 ALT DB Snatch@22.5/15kg

10 min cap