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

————

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