CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Front Rack 0:30
Puppy Dog 0:30
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
——-
2 Laps Halo Crab Walks
Barbell:
10 Good Mornings
5 Back Squats
10 Wrist Rotations
5 Front Squats
—–
Back Squat (15 Mins to complete. )
Build To a heavy Single.
Then….
1 Set of Max Reps – 20% of heavy Single.
Warm-up sets:
5-4-3-2…Into Singles
Metcon (AMRAP – Reps)
AMRAP 3:
25 Bar Facing Burpees
Max Rep Front Squats 70/45kg
Rest 3 Minutes
AMRAP 3:
25 Bar Facing Burpees
Max Rep Front Squats 60/40kg
Rest 3 Minutes
AMRAP 3:
25 Bar Facing Burpees
Max Rep Front Squats 52.5/35kg
Rest 3 Minutes
AMRAP 3:
25 Bar Facing Burpees
Max Rep Front Squats 42.5/30kg
Record Total Front Squat Reps over the 4 Sets.
Scal Barbell weight to site you.
Sub Dumbbell front Squat.
