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:

Split Jerk (12 mins to establish heavy double)

Week 1. 12 mins to establish heavy double Split jerk. week 2 working 4 sets 2 reps from 80% of todays heavy double.

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

7 x Push press @50/35kg

7 x T2B

7 x Burpee 2 Target

Rest 2 mins:

Metcon (Time)

3 Rounds For Time:

15 x hang power clean @50/35kg

15 x KBS @24/16kg