CrossFit Inventive – CrossFit
(No Measure)
2 x 200m run
Red banded pull aparts
1 spiderman lunge
5 x inchworm + 1 push ups
Micro band crab walks 3 x 10 each way
CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (5 Sets 1 Rep)
5 singles at 70% of 1RM Clean & Jerk.
Target 5kg increase / week if work sets are above 125kg.
Target 2.5kg increase / week if work sets are below 125kg.
MUST MAKE 4/5 ATTEMPTS SUCCESSFULLY TO INCREASE WEIGHT.
Metcon (3 Rounds for reps)
Three sets of:
Against a 4-minute running clock, complete…
Run 400m
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.
Metcon (Calories)
1 Min Assault bike for calories
