CrossFit Inventive – CrossFit
Warm-up
Activation:
3 rounds:
60 sec Row
30 sec PVC Pass throughs
20 sec side plank each side
10 PVC OHS
Barbell warm-up:
5 Good Mornings
5 Back squats
5 Strict Press
5 Stiff legged Deadlifts
5 Front squats
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Strength:
Back Squat (Back Squat Waves:)
SET 1: 4 @70%
SET 2: 3 @75
SET 3: 2 @80
SET 4: 4 @75%
SET 5: 3 @80
SET 6: 2@85%
(20 MINS MAX TO GET THIS DONE)
RECORD HEAVIEST DOUBLE!
Metcon (2 Rounds for reps)
“Grim Reaper”
5 min amrap:
21-15-9 @52/37.5kg
Overhead Squat
T2B
5 mins rest
5 min amrap:
15-12-9 @52/37.5kg
Thrusters
C2B Pull-ups