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:
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 (AMRAP – Rounds and Reps)
AMRAP IN 7 min of:
Increasing reps by 3:
Wall ball shots 9/5kg
SDHP 40/30kg
800m Row (Time)
Max Effort 800m Row
