CrossFit Inventive – CrossFit

Warm-up (No Measure)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats

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STRENGTH:

Thruster (Work at 80% of your 1RM Clean & Jerk)

Metcon (AMRAP – Reps)

7 MIN AMRAP;

INCREASING REPS UP BY 3’S:

3 X THRUSTERS @40/30KG

3 X LATERAL BAR BURPEES

6 X THRUSTERS @40/30KG

6 X LATERAL BAR BURPEES

9 X THRUSTERS @40/30KG

9 X LATERAL BAR BURPEES

“ETC”

Metcon (No Measure)

3 SETS:

30 SEC FRONT PLANK HOLD

30 SEC REST

30 SEC SUPERMAN HOLD

30 SEC REST

30 SEC HANGING STRICT KNEE RAISES

30 SEC REST

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