CrossFit Inventive – CrossFit

(No Measure)

Green Banded shoulder Mobility

Red banded pull aparts

Red banded pass throughs

1 lap spiderman lunge

10 forward/lateral leg swings.

20 scorpions

Hip flexor/lower back stretch

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Strength:

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)

For time:

Ascending ladder

1-2-3-4-5-6-7-8-9-10

Snatch @60/40kg

After each round complete 1 round of:

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

20 Min cap

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