CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded mobility

Shuttle runs

5 inchworm 2 push ups

1 lap spiderman lunge

20 scorpions front & back

Hip flexor stretch

Glute stretch

………………….

Strength:

Strict Press (4 sets 3 reps (90 sec rest))

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
It’s week 4. Make only a small increase. Stay tight. No arching back. No push pressing! Maintain same weight throughout all sets.

Metcon (Time)

6 RFT:

3 ring dips

5 strict pull ups

7 G2O @60/40kg

12 min cap

Metcon (Time)

6 RFT:

3 ring dips

5 strict pull ups

7 G2O @60/40kg

12 min cap

Metcon (Calories)

In 5 minutes reach Max effort cals on bike between two even teams. Rotate 10 cals at a time per person. Go hard out!!!!