CrossFit Inventive – CrossFit
Warm-up
Frog stretch 90 sec
Couch stretch 60 sec each side
Green banded ankle mobility 30 sec each side
Agility ladder run throughs
30 Green banded SLDL
2 laps crab walk
10 single leg glute bridges each side + 10 double
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Strength:
Metcon (2 Rounds for weight)
12 Min emom:
Odd: 1 x Front Squat
Even: 3 x Back Squat
*Aim to do both lifts @75% of back squat.
Back Squat (Only using for percentages)
Metcon (Time)
2 Rounds For time:
20 Wallball@9/6kg
20 Alt DB Snatch 22.5/15kg
20 Abmat sit-ups
20 Alt DB Snatch
20 Strict Pull-ups
15 minute cap
