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
