CrossFit Inventive – CrossFit
Push Press (3 sets 3 reps 2 mins rest )
This is week 4. If you cannot increase safely, stay at last weeks weight. Increase by 1-2.5kg if possible.
Warm-up (No Measure)
Green & red banded warm-up
carpark run
10 leg swings F/L
4 laps side skips
2 laps high knees
2 laps butt flicks
2 laps Bear crawls
1 lap inchworm 1 push up
1 lap spiderman lunge
30 Glute st E/S
20 scorpions F/B
30 sec lower back/hip flexor E/S
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Strength:
Metcon (AMRAP – Rounds and Reps)
10 Min AMARP:
20 X DB ALT SNATCH @22.5/15KG
20 X STRICT PUSH UPS
20 X PLATE TWISTS@20/15KG
