CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
red banded pull aparts
10 shuttle runs
10 leg swings
5 inchworm 1 push up
60 sec spiderman lunge each side
30 sec lower back/hip flexor stretch each side
60 sec glute stretch each side
———————————————–
Strength:
Clean (4 sets 3 reps triple singles 90 sec rest)
4 sets of single triples. 4 sets 3 reps-drop re set each rep.
+ 2.5kg under 100kg
+5kg if over 100kg on last weeks weight.
Metcon (No Measure)
20 min EMOM:
Min 1- 30 sec Handstand hold
Min 2- 20 x KBS @24/16kg
Min 3- 30 sec ME Ring dips
Min 4- 45 sec static squat hold
