CrossFit Inventive – CrossFit
Warm-up (No Measure)
Monday
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
10 Wall squats
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STRENGTH:
PUSH PRESS+PUSH JERK+SPLIT JERK (5 sets 1 rep (90 sec rest))
Start at 65% of 1RM C&J. Keep weight constant for all sets. Each set + 1 rep.
1 Push Press + 1 Push Jerk + Split Jerk = 1 Rep
Work @ 75% of 1RM Clean & Jerk.
Metcon (Weight)
On Every 5 Mins Complete:
5 Ground to overhead @ 70/40kg
40 DU’s
20 Wallball shots
