CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green & red banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt flicks
10 leg swings forward/lateral
1 lap inch worm
1 lap spiderman lunge
10 wallsquats
2 scorpions front back
lower back hip flexor stretch
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Strength:
1 Clean + 1 Front squat + 1 Split Jerk (6 rounds of this complex On Every 90 seconds)
Record your heaviest weight. Start EMOM @50% of last weeks heaviest lift. (lift recorded) Increase weight as needed over each set
Metcon (AMRAP – Reps)
8 Min AMRAP:
10 Hang power clean @50/30kg
5 HSPU
15 Hang power clean
5 HSPU
20 Hang power clean
5 HSPU
25 Hang power clean
5 HSPU
30 Hang power clean
5 HSPU
35 Hang power clean
5 HSPU
Re-load if complete under 8 mins
