CrossFit Inventive – CrossFit

Warm-up (No Measure)

10 Shuttle runs

2 laps bear crawl

10 leg swings forward/lateral

20 scorpions front/back

30 sec lower back/hip flexor stretch

Back Squat (4 sets 8 90 sec rest )

Work at 70% of your 1RM Back Squat. Keep the weight consistent across work sets.

Target 5kg increase / week if work sets are above 170kg.

Target 2.5kg increase / week if work sets are below 170kg.

Metcon (AMRAP – Rounds)

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Assault Bike/Rower

10 Front squats 50/30kg

5 pull-ups

As soon as the Assault Bike/Rower is available, the next teammate jumps on and starts his/her 20 cals.

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