CrossFit Inventive – CrossFit

(No Measure)

10 Shuttle runs

10 forward/Lateral leg swings

10 Wall Squats

5 Stationary Inchworm + 1 push up

Micro band crab walks 3 x 10 each way

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)

AMRAP in 7 minutes of:

10 Toes to Bar

10 Ring Dips or Push-Ups

25 Double-Unders

Rest 3 mins:

Metcon (Time)

For time:

21-15-9

Pistol Squats or single leg reverse lunge

KBS 32/24kg

5 min cap

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