CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
20 scorpions
hip flexor & Lower back stretch
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Strength:
L-Sit (3 x max efforts 60 sec rest)
PUSH PRESS + PUSH JERK (4 Sets 3 Reps + 2.5kg on last weeks weight)
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
Metcon (Time)
For time:
50 Box jump overs 24/20 inch
25 S2O 60/40kg
