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