CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
Red banded Mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
1 x Squat clean + 2 x Split jerk (On every 90 sec 4 sets )
Add 2.5kg on last weeks performance. If you missed last week, still only go up by 2.5kg.
Metcon (Time)
5 RFT:
8 x Power clean @50/35kg
8 x Front squat @50/35kg
8 x S20 @50/35kg
12 min cap
