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

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