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

Glute stretch

……………………………….

Strength:

Power clean + 3 Thrusters (4 sets of above complex 90 sec rest.)

Work at 65% of your 1RM Clean & Jerk. Keep weight constant across all work sets.

Target 5kg increase / week if work sets are above 90kg.

Target 2.5kg increase / week if work sets are below 90kg.

Metcon (Time)

For time:

3-6-9-12-15-12-9-6-3

Thrusters @45/30kg

Plate Burpee (on 25kg plate)

12 min cap