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
