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