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
lap inchworm 1 push up
1 lap spiderman lunge
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
30:30 L-ring holds
……………………………….
Strength:
Push Press (6-5-4-3-3-3 Rest as needed. )
Week 1: Decreasing reps, increasing weight to establish heavy 3 on last set of 3 reps.
Metcon (Time)
5 Rounds for time:
8 x Deadlifts @60/40kg
7 x Hang power cleans @60/40kg
6 x Push jerks @ 60/40kg
12 min cap
