CrossFit Inventive – CrossFit
Warm-up (No Measure)
Strength: 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
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Push Press (4 sets 3reps 90 sec rest)
4 sets 3reps @85% of last weeks heaviest 3reps recorded.
*Establish heavy 3 this week if you missed week 1.
Metcon (Time)
-Grace meets Isabel halfway to go skipping-
For time:
15 x Clean & Jerk @60/40kg
15 x Snatch @60/40kg
100 x Double unders
10 min cap
Metcon (Time)
100 plate twist @20/15kg
