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

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