CrossFit Inventive – CrossFit

(No Measure)

10 shuttle runs

1 lap Inchworm

10 Forward/Lateral leg swings

20 scorpions

hip flexor & Lower back stretch

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STRENGTH:

CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (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 (AMRAP – Rounds and Reps)

5 min AMRAP:

7 HRPU

7 Thrusters 40/30kg

7 Hang cleans 40/30kg

Metcon (Calories)

Team event of Max calories in 10 mins

on rower & Assault bike.

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