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