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:

Strict Press (12 mins to establish 5RM)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Weeks 2, 3 &4 will be 5 x 5 from 75% of todays 5RM.

Lets build strong shoulders!!

Plate Push-ups (AMRAP – Reps)

3 Sets of Max reps 90 sec rest between sets.

Metcon (AMRAP – Reps)

7 min AMRAP:

3 x Push press @50/30kg

6 x LBB

9 x Air squats