CrossFit Inventive – CrossFit
Green Banded shoulder Mobility
Red banded pull aparts
Red banded pass throughs
1 lap spiderman lunge
10 forward/lateral leg swings.
Hip flexor/lower back stretch
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
After each round complete 1 round of:
15 Air Squats
20 Min cap