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