CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green & Red banded shoulder mobility
10 shuttle runs
10 Forward/Lateral leg swings
1 lap Inchworm
1 lap spiderman lunge
20 scorpions
hip flexor & Lower back stretch
Glute stretch
Strength:
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 (AMRAP – Rounds and Reps)
5 min AMRAP:
20 x Double unders
10 Push press @40/30kg
Rest 2 mins into:
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
5 x HSPU
10 x T2B
Rest 2 mins into:
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
5 x Thrusters @40/30kg
10 Box jump overs