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

Lower back hip flexor stretch

Glute stretch

……………………………….

Strength:

Clean and Jerk (Increasing weight/Decreasing reps)

Clean & Jerk

1 x 3@60%

1×3 @65%

1×2@70%

3×1@75%

All drop re set reps.

1-2.5kg increase on each set of last weeks results only if you were successful throughout.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (Time)

For Time:

30 cal Assault bike sprint