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:
Plate Push-ups (AMRAP – Reps)
3 sets maxr reps with 90 seconds rest.
Strict Press (5 sets 5 reps 60-90 sec rest )
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
5 x 5 @75% of last weeks heavy single.
If you missed last Monday, establish 5RM strict press today.
Metcon (Time)
3 rounds for time:
21 x Alt DB snatch @22.5/15kg
15 x T2B
9 x Burpee box jump
12 min cap
