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 sec rest
PUSH PRESS + PUSH JERK (90 sec rest )
Start at 65% of 1RM C&J. Keep weight constant for all sets. Each set is 3 total reps. 1 Push Press + 1 Push Jerk = 1 Rep
2.5kg increase on last week.
Metcon (Time)
3 Rounds for time:
10 Power cleans 60/40kg
10 Push Jerk 60/40kg
12 min cap