CrossFit Inventive – CrossFit

Shoulder Warm up (No Measure)

Red banded Rotator cuff 2 x10 Internal/external

red banded Scap

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:

Split Jerk (4 sets 2 reps 90 sec rest)

Week 1. 12 mins to establish heavy double Split jerk. week 2 working 4 sets 2 reps from 80% of todays heavy double. 1-2.5kg increase per week if manageable.

Metcon (Time)

3-6-9-12-(150)-12-9-6-3 of:

S2O @50/35kg

Ring Dips

**150 = 150 double unders

12 min cap