CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Ankle Mobility 1:00 e/s
———
2 Laps Halo Crab Walks
20 Halo Glute bridges
20 Banded Good Mornings
——
10 Reps Empty Barbell Back Squat
* Starting 5 Reps together off the clock.
Back Squat (5-4-3-2-1-1-1-1-1)
Go Every 90 Seconds.
10 Reps with an empty barbell.
First weight will be your first set of 5 reps. Follow the rep scheme building into a heavy single.
If you do not wish to build to a heavy single. Use the weights that suit you.
Keep your singles SAFE with good technique.
Record last single.
Metcon (Time)
MLG 21.1 “LEGS”
For Time: (7 MIN CAP)
20 BURPEE BOX JUMP OVERS
500M ROW
20 BURPEE BOX JUMP OVERS
BOX 24/20 INCH
BURPEE BOX JUMP OVERS
– Burpee Box Step-Overs
500M ROW
-1000m Bikes
– 500/400m Ski Erg
