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

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