CrossFit Inventive – CrossFit

Warm-up (No Measure)

Agility ladder run throughs

10 leg swing swings forward/lateral

30 sec spiderman lunge hold each side

30 sec glute stretch each side

30 sec forearm stretch

60 sec static squat

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1 Clean + 1 Front squat + 1 Split Jerk (8 minute EMOM)

Find a comfortable starting weight and try to increase by 2.5-5kg each minute for 8 minutes.

Stay at a light weight & focus on technique if your a beginner.

Record last successful single.

Metcon (AMRAP – Reps)

5 Sets of:

1:30 On/2:00 Off:

30 Double unders

10 burpees

remaining time, Max rep Thrusters.

*Score total max rep thrusters ONLY over the 5 sets.


How focused on your Goals are you this week?