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