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