CrossFit Inventive – CrossFit

(No Measure)

Hamstring box stretch 2 mins

10 x banded pull aparts

Micro band crab walks

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch

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Strength:

Thruster (4 Sets 5 Reps. @60% of your 1RM C&J)

Keep the weight the same across all working sets.

Target 5kg increase / week if your work sets are above 150kg.

Target 2.5kg increase / week if your work sets are below 150kg.

Metcon (Time)

Buy in: 20 HSPU

Into:

18-15-12-9

Thruster 40/30kg

10-20-30-40

HRPU

15 min cap.

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