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