CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
30 red banded pull aparts
10 red banded passthroughs
30 sec spiderman lunge hold with rotation
30 sec glute stretch
20 scorions front/back
30 sec lower back/hiupflexor stretch
——————-
3 Sets:
5 strict pull ups
8 KBS strict press E/S
——————-
Strength:
2 x Push Jerk + 1 x Split Jerk (4 sest 1 rep)
From 75% of your 1RM Clean & Jerk week1. Only 2.5kg increase per week.
Metcon (Time)
2 rounds For time:
500m run
10 x HSPU
10 x Clean @ 60/40kg
12 min cap
