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