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