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
