CrossFit Inventive – CrossFit

Warm-up

Agility ladder drills

2 x single feet

2 x double feet

2 x lateral doubles

2 x In-out each square

2 x across square 3 tap

1 x high knee pulls

1 x quad pulls

1 x open/close gate

1 x inchworm

1 x spiderman lunge

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Blue bands:

2 x crab walk

2 x monster walk

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2 x 5 Dumbbell hang clean & jerk each side (mod weight)

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Metcon (Weight)

Stamina Squats

12 mim emom:

ODD: 2 Front Squat

EVEN: 4 Back Squat

Same Weight & Bar for both Front & Back Squats.

Aim for 60-70% of your 1RM back squat.

Metcon (Time)

For time:

21-15-9

Clean & Jerk @45/30kg

100-75-50

Double unders

10 min cap

Scale double unders :

150-100-75 single skips