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
