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

20 scorpions front/back

Glute stretch

……………………………….

Strength:

Strict Press (4 sets 3 reps 90 sec rest)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Week 1 Start @55% of 1RM Clean & Jerk.

Increase by 2.5kg-5 kg per week.

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

7 Thrusters 50/35kg

7 Ring dips

7 T2B