CrossFit Inventive – CrossFit

Warm-up (No Measure)

Double car park run

10 leg swings forward/lateral

10 wallsquats

3 rounds:

3 inchworm 1 push up

5 KB single arm thrusters E/S

Stretch:

Seated peck/shoulder 2 x 30

Puppy dog pose 30 sec

20 scorpions front/back

30 sec lower back/hip flexor

3 x 5 glute raises E/S

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Strength:

Back Squat (3 sets 3 reps @90% of week 1)

3 sets 3 reps at 90% of last weeks heavy triple.

Complete 3-4 building sets and 3 working sets at 90% of last weeks heavy triple back squat.

2 mins rest only between the 3 working sets.

Metcon (Time)

Running clock for 12 mins complete:

20-15-10

Wallball 9/6kg

Hang Power snatch @35/20kg

Into:

3 rounds:

200m run

15 x OHS @35/20kg

No RX +

Try to go through with minimal breaks. It’s light. Try to keep moving unbroken!!

** do not drop empty bars or bars with 5kg plates on them.