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.