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