CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded Mobility

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 x Squat clean + 2 x Split jerk (5 sets 1 rep on every 90 seconds)

On every 90 sec complete this complex @90% of last weeks heavy single.

Metcon (Time)

For time:

20 x weighted box step-up @24/16kg

15 x Thrusters @40/30kg

20 x weighted box step-up @24/16kg

15 x Front squats @40/30kg

20 x weighted box step-up @24/16kg

15 x S20 @40/30kg

20 x weighted box step-up @24/16kg

15 x Power cleans @40/30kg