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
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Strength:
Metcon (No Measure)
3 ROUND:
RING DIPS
(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)
FOR TIME:
21-15-9
Front rack lunge 50/35kg
pull-ups
Burpee
10 min cap