CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
10 leg swings forwrd/ Lateral
5 Inchworm 2 push-ups
30 sec spiderman lunge hold each side
………………………………
Strength:
Metcon (No Measure)
3 x 30 sec L-ring holds
30:30
Push Press (4 Sets 3 Reps 90 sec rest )
Start at 65% of your 1RM C&J.
Target 2.5kg increase each week.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
10 G20 40/30kg
10 Pull-ups
10 HSPU
