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