CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded Mobility

Red banded warm up

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps But flicks

leg swings/forward lateral

5 inchworm 2 pushs

1 lap spiderman lunge

20 scorpions front back

30 sec lowerback hipflexor stretch

30 sec glute stretch

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Strength:

Push Jerk (5 sets 3 reps 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

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

6 x Ground to Overhead @60/40kg

12 x T2B

Metcon (Time)

100 plate twist @25/15kg