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
