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

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