CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green 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
Glute stretch
……………………………….
Strength:
Clean and Jerk (2.5kg increase on last weeks results)
1 x 3@60%
1×3 @65%
1×2@70%
3×1@75%
All drop re set reps.
2.5kg increase on last weeks results only if you were successful throughout.
Metcon (Time)
3 Rounds
50 Double unders
15 Power cleans @60/40kg
12 min cap
500m Row (Time)
Max Effort 500m Row
