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

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