CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
10 leg swings forwrd/ Lateral
10 HRPU 2:1
30 sec spiderman lunge hold each side
20 scorpions front/back
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)
Five rounds for time of:
5 Shoulder to Overhead 60/40kg
10 Bar facing burpees
12 min cap
