CrossFit Inventive – CrossFit

(No Measure)

10 Shuttle runs

1 lap spiderman lunge

10 forward/Lateral leg swings

10 Wall Squats

5 Stationary Inchworm + 1 push up

Micro banded crab walk

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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.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

5 KB-SDHP 32/24kg

7 Box Jumps

9 T2B (Toes-to-bar)

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