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
