CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

Run throughs

10 leg swings

10 x squat – hammy stretch.

30 sec glute stretch

30 sec forearm stretch

3 rnds:

8 x KBS

8 x KB Over head Alt reverse lunge. 4 each side

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Strength:

Split Jerk (4 sets 3 reps 90sec rest. )

From the rack. Complete 4 sets 3 reps @75% of your 1RM clean & Jerk week 1.

Add 2.5kg on week 1’s performance if you completed week 1 successfully.

Start week 2 @75% if missed week 1.

Metcon (Time)

FOR TIME:

30-20-10:

Push press@45/30kg

KBS @24/16

Alt KB-Lunges @24/16kg

12 min cap