CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded Rotator cuff 2 x10 Internal/external
red banded Scap
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:
Push Jerk (2 reps 6 sets 60-90 sec rest)
Week 1 starting at 75% of 1RM clean & jerk.
2.5kg increase per week.
Metcon (Time)
For time:
25 x Push press @50/35kg
50 x Alt stationary lunge steps
25 x Power cleans @50/35kg
50 x Air squats
25 x G20 @50/35kg
12 min cap
Member Loran Duggan during this years CrossFit Open season.
