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