CrossFit Inventive – CrossFit

(No Measure)

Green Banded shoulder mobility

Red banded shoulder mobility

5 stationary inchworm + 1 push up

1 Lap spiderman lunge

20 scorpions

hip flexor & 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 (AMRAP – Reps)

7 Min AMRAP:

3 Clean & Jerk 60/40

3 TTB =6

6 Clean & Jerk

6 TTB =18

9 Clean & Jerk

9 TTB =36

12 Clean & Jerk

12 TTB =60

15 Clean & Jerk

15 TTB =90

18 Clean & Jerk

18 TTB =126

etc increasing buy 3 reps each round

Metcon (AMRAP – Reps)

5 Min AMRAP:

500m run

remaining time:

Max burpee 2 target

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