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)
Week two was 80% of week ones heavy triple. Increase by 2.5kgs only on last performance if last weeks 80% was below 80/60kg
increase by 5kg if last weeks 80% was above 80/60kg.
Metcon (Time)
25 x Push press @40/25kg
100 x KBS @24/16KG
25 x Push press @40/25kg
12 MIN CAP
