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

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Push Press (4 sets 3 reps 90 sec rest)

Week two was 80% of week ones heavy triple.

If you completed week 2, increase by 2.5kgs only if last weeks 80% was below 80/60kg

increase by 5kg if last weeks 80% was above 80/60kg.

Metcon (Time)

For time:

15-10-5:

Clean & Jerk @60/40kg

Pull-up

12 min cap