CrossFit Inventive – CrossFit

(No Measure)

10 Shuttle runs

10 HRPU 2:1

10 forward/Lateral leg swings

1 lap spiderman lunge

5 Stationary Inchworm + 1 push up

Micro band crab walks

10 wall squats



Metcon (No Measure)

3 Rounds:

L-Ring holds (30W:30R)

Front Squat (4 Sets 3 Reps)

Work at 80% of 1RM Front Squat.

Target 5kg increase / week if work sets are above 120kg.

Target 2.5kg increase / week if work sets are below 120kg.

Metcon (Time)

3 RFT:

50 Double-Unders

15 Toes to Bar

15 Handstand Push-Ups

(you choose whether you need to work on strict or kipping)

10 Min Cap

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