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)

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