CrossFit Inventive – CrossFit

(No Measure)

Green banded mobility

Red banded mobility

Spiderman lunge

inchworm 1 push up

20 scorpions

Hipflexor/lower back stretch



2 MILITARY PRESS + 3 PUSH PRESS (4 Sets 1 Rep 90 sec rest))

Start @ 55% of 1 RM C&J for Men. Start at 50% of 1RM C&J for Women.

Target 10kg increase/week if working sets are above 120kg.

Target 5kg increase/week if working sets are below 120kg.

Metcon (No Measure)


ODD: 8 -12 T2B

EVEN: 5-8 C2B

Metcon (Time)

For Time:

21 G2O 60/30kg

15 G2O 70/40kg

9 G2O 80/50kg

12 min cap

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