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
