CrossFit Inventive – CrossFit

(No Measure)

Ankle mobility

shoulder mobility

1 Min Glute stretch

1 min Hip flexor stretch (ab-mat on wall)

1 Min lower back/hip flexor stretch.

20 scorpions

Back Squat (1@90% 1RM + 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)

For time:

400m run

30 Wallball shots

30 KBS @32/24kg

400m run

20 Wallball shots

20 KBS

400m run

10 Wallball shots

10 KBS

20min cap

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