CrossFit Inventive – CrossFit
(No Measure)
10 shuttle runs
10 leg swings
5 x inchworm + 1 push up
1 lap spiderman lunge
20 scorpions
Glute stretch
Lower Back/Hammi stretch
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Strength:
Power Clean (1 @75% 1RM C&J + 2×2 drop sets.)
Work to 75% of 1RM C&J for a single, then perform 2 drop sets of 2 reps.
For Drop Set 2×2, decrease weight by 15kg if above 100kg.
For Drop Set 2×2, decrease weight by 10kg if above 100kg.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
1200m Run (Time)
10 Min time cap.
Metcon (Time)
For time:
50 Ab-mat sit-ups
100 HRPU
50 Ab-mat sit-ups
12 min cap
