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