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

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