CrossFit Inventive – CrossFit

(No Measure)

Partner Ankle mobility

10 Shuttle runs

10 forward/Lateral leg swings

10 Wall Squats

5 Stationary Inchworm + 1 push up

Glute 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 (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

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