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



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

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