CrossFit Inventive – CrossFit

Warm-up (No Measure)

green & red banded warm up.

10 shuttle runs

10 leg swings forward/Lateral

1lap inch worm

1 lap spiderman lunge

20 scorpions front/bak

lower back/hip flexor stretch

2 x Push press + 1 x Push jerk (4 sets 1 rep 90 sec rest )

Start week 1 @ 65% of 1 RM Clean & Jerk. Increase 2.5-5kg per week.

Metcon (Weight)

16 min EMOM:

Mins 1-8:

3 x Clean & jerk @70/40kg

8/12 x T2B

Mins 9-16

6 x S2O 60/35kg

10/15 Wallball shots