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.
