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:
PUSH PRESS + PUSH JERK (4 sets 3 reps 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
Start @65% of 1 RM C&J. Keep weight the same across all sets. 2.5kg increase per week.
L-Sit (3 x 30 sec 30 sec rest)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
8 HSPU
10 Pull-ups
4 Laps bear crawl
