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

30 sec Lower back/hip flexor stretch

30 sec Glute stretch

60 sec static squat hold

……………………………….

Strength:

Push Jerk (6 sets 2 reps 90 sec rest)

Week 1 starting at 75% of 1RM clean & jerk.

Add 2.5kg per week

90 sec rest between working sets. No rest until on working weight.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 x HSPU

20 x Wallball shots @9/5kg

40 x Double unders