CrossFit Inventive – CrossFit
Warm-up (No Measure)
Agility ladder run throughs
10 leg swing swings forward/lateral
30 sec spiderman lunge hold each side
30 sec glute stretch each side
30 sec forearm stretch
60 sec static squat
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1 Clean + 1 Front squat + 1 Split Jerk (8 minute EMOM)
Find a comfortable starting weight and try to increase by 2.5-5kg each minute for 8 minutes.
Stay at a light weight & focus on technique if your a beginner.
Record last successful single.
Metcon (AMRAP – Reps)
5 Sets of:
1:30 On/2:00 Off:
30 Double unders
10 burpees
remaining time, Max rep Thrusters.
*Score total max rep thrusters ONLY over the 5 sets.
How focused on your Goals are you this week?