CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

……………………………….

Strength:

Metcon (No Measure)

10 Mins on HS hold practice.

* Kick ups without using head.

* Kiick up & holds keeping tight.

* Kick up and kicking off wall.

* No wall if confident!

Clean and Jerk (10 mins to find 2 reps @85% 1RM)

Build to 2 reps @85% of 1RM (rep max)

Drop & quick reset each rep. Concentrate on fast & efficient reps.

Metcon (Time)

For time:

100 DU’s

50 HRPU

5 Full clean & Jerk @60/40kg

50 Air squats

5 Full clean & Jerks @60/40kg

100 DU’s

15 min cap