CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch

Green banded ankle mobility

3 sets:

10 air squats

8 KBS

3 inchworm 1 push-up

Then:

2 rounds:

30 sec plank

10 hollow rock

———-

Strength:

Back Squat (4 Sets 4 Reps @80% 90 sec rest)

Build up to 80% of your 1RM and complete 4 sets 4 reps at 80%

Metcon (Time)

For time:

10 Russian KBS@32/24

15 HRP

20 Air squats

15 Russian KBS

20 HRPU

25 Air squats

20 Russian KBS

25 HRPU

30 Air squats