CrossFit Inventive – CrossFit

(No Measure)

Ankle mobility

10 shuttle runs

10 x forward/lateral leg swings

10 wall squats

20 scorpions front/back

glute stretch

hip flexor stretch

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STRENGTH:

Back Squat (1 X 5RM Back Squat + 1 DROP SET X 5 REPS)

Work to a 5RM Back Squat, then decrease for Drop Set 1×5.

For Drop Set 1×5, decrease 20kg down if work 5RM is above 150kg.

For Drop Set 1×5, decrease 15kg down if work 5RM is below 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg.

Metcon (No Measure)

20 MIN EMOM:

Min 1- 5 HSPU

Min 2- 8 Pistol squats

Min 3- 10 KBS

Min 4- 12 Wallball shots 9/5

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