CrossFit Inventive – CrossFit

Warm-up

Frog stretch x 2 mins

couch stretch x 60 sec E/S

Green banded ankle mobility

3 rounds:

200m row

10 wall squats

3 inch worm 1 push-up

2 x 10 red banded crab walks

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Barbell back squat progression:

Back Squat (Establish 1RM)

Follow warm-up reps as follows:

5 reps empty bar

Building sets 5-4-3-2-2

follow on with single reps and longer rest.

Metcon

Cool down:

2 mins light on bike/row

60 sec couch stretch each side