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