CrossFit Inventive – CrossFit
(No Measure)
10 Shuttle runs
10 forward/Lateral leg swings
spiderman lunge holds
20 scorpions
5 Stationary Inchworm + 1 push up
10 Wall Squats
Back Squat ( 1@90% + 1 Max Rep Drop Set)
Work to 90% of 1RM Back Squat for a single, then perform 1 drop set of Max Effort reps.
For Drop Set, decrease weight by 20kg if above 150kg.
For Drop Set, decrease weight by 15kg if below 150kg.
Target 10kg increase / week if work sets are above 150kg.
Target 5kg increase / week if work sets are below 150kg
Metcon (Time)
2 RFT:
50 DU’s
25 KBS 24/16kg
6 Min cap
rest 3 mins
Metcon (Time)
For Time:
21-15-9
Pull-ups
Box Jumps
6 Min cap
