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
