CrossFit Inventive – CrossFit
Shoulder Warm up (No Measure)
Red banded Rotator cuff 2 x10 Internal/external
red banded Scap
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
1 Clean + 1 Front squat + 1 Split Jerk (8 min EMOM @70% 1RM C&J)
No heavy lifting this week. Focus is on technique for the whole week.
Metcon (No Measure)
On every 4 mins (4 sets)
40 x Double unders
15 x KBS @ 24/16kg
10 x Power clean @50/35kg
5 x LBB
All weights are manageable to go unbroken with good technique. Work hard for more rest each round.
