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.
