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.
