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:

1 x Squat clean + 2 x Split jerk (On every 90 seconds for 5 sets)

On every 90 sec complete this complex @90% of last weeks heavy single.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Wallball weight = 9/6kg

NO TIME CAP.

Everyone needs to finish and record your results!!

Metcon (Time)

Finish the week off with 100 x heavy plate twist. Summer is coming.