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
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Metcon (3 Rounds for time)
3 x Max effort L-ring Holds
60 sec rest between sets.
Full Snatch + Power Snatch + OHS (8 min EMOM )
8 min EMOM: from 80% week 1, up 2.5kg each week if possible.
Metcon (AMRAP – Reps)
7 min AMRAP:
5 x OHS @35/25kg
10 x KBS @32/24kg
5 x Box Jumps @24/20inch
