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
