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