CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded mobility
60 sec row
60 sec bike
60 Handstand hold (wall)
1 lap inchwarom 1 push up
1 lap spiderman lunge
20 scorpions front/back
30 sec lower back hip flexor stretch
30 sec Glute stretch each side
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Strength:
2 x Push Press + 1 x Push Jerk (5 sets 1 rep)
Build up to 60% of your 1 rep max Clean & Jerk then perform 5 sets of this complex. 60 sec rest after each working lift.
Metcon (Time)
For time:
50 x Thrusters @20/15kg
immediatly into:
3 rounds:
50 x DU’s
20 x Alt Kettlebell Box step ups @ 1 x 24/16kg
12 min cap
