CrossFit Inventive – CrossFit
Warm-up (No Measure)
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
10 Wall squats
5 Wall climbers
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STRENGTH:
Push Jerk (5 sets 2 reps (90 sec rest))
Work at 65% of your 1RM C&J. Keep the weight consistent across the work sets.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
Metcon (No Measure)
EMOM 12 Mins:
Min 1- 8-12 T2B
Min 2- 30-45 sec Hand Stand Hold
Min 3- 15 KBS 24/16kg
(4 rounds)
