CrossFit Inventive – CrossFit

Warm-up

Green banded shoulder mobility

30 sec Green banded ankle mobility each side

60 sec frog stretch

60 Couch stretch each side

3 x 10 E/W banded crab walks

30 SLDL

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3 x 20 sec Handstand holds/wall-walk hold

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Back Squat (Percentage work)

2 x 3 @70%

2 x 2 @75%

3 x 1 @80%

90 rest between each of the above working sets.

Record 80% weight.

Metcon (AMRAP – Rounds and Reps)

8 min amrap:

20 Alt lunges (BW)

10 HSPU

20 Barbell Thrusters @35/20kg

10 Burpees