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