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/hipflexor stretch

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50 x Hollow rocks

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Strength:

2 x Push Jerk + 1 x Split Jerk (4 sets 1 reps 90 sec rest )

From 75% of your 1RM Clean & Jerk week1. Only 2.5kg increase per week.

Metcon (Time)

10 Rounds For Time:

3 x HSPU

6 x Box Jumps @24/20inch

9 x KBS @32/24kg

13 min cap