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

30 sec spiderman lunge hold each side

20 scorpions front & back

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)

21-15-9 of:

HSPU

Thruster @40/30kg

T2B

12 min cap