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.