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

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3 Sets:

5 strict pull ups

8 KBS strict press E/S

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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