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:
Metcon (4 Rounds for reps)
4 sets (90 se rest between sets)
Partner up:
8 x Single arm dumbell strict press each side
Super set with Max Push ups.
Add 5-20kg plate on your back if your up for the challenge!
Record max push ups each round if you wish.
Metcon (Time)
20 rounds for time:
1 x HSPU
2 x Power clean @70/50kg
3 x Lateral Bar Burpee
15 min cap
