CrossFit Inventive – CrossFit
Warm-up (No Measure)
Tuesday 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:
Ring Dips (3 x 30 second max effort 60 sec rest)
If your not on rings yet, regress to box dips to build tricep strength.
Push Press (4 sets 3 reps + 2.5kg on week 1)
INCREASE 2.5KG on week 1. (last week) 90 sec rest between sets.
Metcon (Time)
For time:
10-8-6-4-2
HSPU
2-4-6-8-10
Hang Power snatch 50/35kg
12 min cap