CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

Strict Press (4 sets 3 reps 90 sec rest )

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Start @55% of 1RM Clean & Jerk.

Increase by 2.5kg-5 kg per week.

Metcon (Time)

For time:

5-10-15-20-15-10-5:

S20 @50/35kg

KBS @32/24kg

12 min cap

Metcon (No Measure)

100 Hollow rocks

* 10 push-ups every break.