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

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Push Jerk (5 sets 3 rep 90 sec rest)

Build up to 85% of 1RM Push jerk week 1 for 5 sets 3 reps from rack.

5kg increase per week if working weight is above 90/60kg

2.5kg increase per week if below 90/60kg

For Time: (Time)

For Time:

5-10-15-20-25

S2O @60/40kg

Box Jump overs

12 min cap

60 second Max effort Row (Distance)

For total distance