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