CrossFit Inventive – CrossFit
(No Measure)
10 shuttle runs
10 leg swings forward/lateral
10 scorpions
5 inchworms
30 sec each side Stationary Spiderman lunge.
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Strength:
Back Squat (1 Set 3 Reps + 1 drop set of 5 reps.)
Work to 80% of 1RM Back Squat for a set of 3. Then decrease weight and perform 1 drop set of 5 reps.
Target 10kg increase / week if triple is above 150kg.
Target 5kg increase / week if triple is below 150kg.
For Drop Set of 1×5
Decrease the weight by 30kg if your triple was above 150kg.
Decrease the weight by 20kg if your single was below 150kg.
Metcon (Time)
Partner WOD
“Barbra”
Share work-load throughout.
5RFT:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
*3 minutes rest each round.
Score for total time.
