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
