CrossFit Inventive – CrossFit
(No Measure)
Shoulder mobility
banded pull aparts
5 inchworm 1 push-up
spiderman lunge holds
scorpions:
———————–
Strength:
2 MILITARY PRESS + 3 PUSH PRESS (4 Sets 1 Rep 90 sec rest)
Start @ 55% of 1 RM C&J for Men. Start at 50% of 1RM C&J for Women.
Target 10kg increase/week if working sets are above 120kg.
Target 5kg increase/week if working sets are below 120kg.
Metcon (Time)
Five sets for time:
5 C&J 70/40kg
10 C2B
Rest 60 seconds
Rest 5 minutes, and then…
Metcon (AMRAP – Rounds and Reps)
5 Min Amrap of:
5 HSPU
10 T2B
20 Double-Unders
