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:
2 x Power Clean + 1 x Hang Power Clean + 1 x Jerk (5 sets 1 reps On Every 90 seconds)
Build up to 80% of your 1RM Clean & Jerk and complete 5 sets on every 1:30.
Can be Push jerk or Split Jerk.
*Everyone working at same time.
*Scale load back if need be. Focus on good form!!
Metcon (Time)
5 rounds for time:
50 x DU’s
12 x S20 @50/35kg
12 Min cap