CrossFit Inventive – CrossFit
Partner Ankle mobility
10 Shuttle runs
10 forward/Lateral leg swings
10 Wall Squats
5 Stationary Inchworm + 1 push up
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 (AMRAP – Rounds and Reps)
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Front Squats 70/50Kg
6 Burpee Box Jump-Overs 24/20