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)
