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
