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