CrossFit Inventive – CrossFit

1 st Open workout 16.1.
430pm class will be Open WOD Only.

(No Measure)

Shoulder Mobility:

Green banded & Red banded.

10 shuttle runs

1 lap Spiderman lunge

10 leg swing forward/Lateral each leg.

10 Wall squats

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STRENGTH:

Split Jerk (4 sets 2 reps)

From Rack.

Work at 80% of 1RM C&J.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

Metcon (No Measure)

Every 3 minutes, for 15 minutes (5 sets) for times:

40 Double Unders

8 Shoulders to Overhead 50/35kg

12 Box Step ups (with 2 X 12/8kg Kettlebells)

500metre Row (Time)

Row 500m for time.

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