CrossFit Inventive – CrossFit
Warm-up
Frog stretch x 2 mins
Couch stretch x 60 sec E/S
60 sec Ankle mobility
red bannded pull-aparts x 30
10 OHS red band
2 laps red banded walking lunges
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Strength:
Back Squat (6 sets 2 reps @90% 1RM)
Build up and complete 6 sets 2 reps @90% of your 1 rep max. Take 90 sec rest between working sets.
Metcon (Time)
For time:
Row 30/20cals
straight into 2 rounds:
25 Overhead DB alt lunges @22.5/15
25 Alt DB snatch @22.5/15
Straight into:
20/15 cal Assault bike
13 min cap
