CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
10 leg swings forwrd/ Lateral
5 Inchworm 2 push-ups on spot
1 lap spiderman lunge
scorpions
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 (Time)
For time:
50 x Double unders
12 x G20 @50/35kg
50 x Double unders
8 x G20 60/45kg
50 x Double unders
4 x G20 70/55kg
50 x Double unders
