CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 shuttle runs

1 lap Inchworm

10 Forward/Lateral leg swings

3 x 10 micro band crab walks

20 scorpions

hip flexor & Lower back stretch

Strength:

Back Squat (1 x 5 @ 75% 1RM + 1 Max rep drop set.)

Work to 75% of your 1RM Back Squat for 1×5, then decrease weight for 1xAMRAP.

For Drop Set 1xAMRAP, decrease weight by 15kg down if heavy 1×5 is above 180kg.

For Drop Set 1xAMRAP, decrease weight by 10kg down if heavy 1×5 is below 180kg.

Target 5kg increase / week if work sets are above 180kg.

Target 2.5kg increase / week if work sets are below 180kg.

Metcon (Time)

3 Rounds

30 KB Swings 32/24kg

30 Push Ups

15 min cap

Metcon (Weight)

2 rounds:

20 Overhead plate situps 20/10kg

10 strict knee raises

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