CrossFit Inventive – CrossFit

Warm-up (No Measure)

Shoulder Mobility

green & red bands

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats



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 (Time)

Continous runing clock complete:

2 Rounds For time:

15 x T2B

30 x Ab mat frog sit-ups

2 mins rest


30 x Box Jump Overs

30 x Alternating DB Snatches @25/15kg’s Or close as possible to that weight.

17 Min cap

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