CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded shoulder mobility
10 shuttle runs
1 lap Inchworm
1 lap spiderman lunge
10 Forward/Lateral leg swings
20 scorpions
hip flexor & Lower back stretch
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Strength:
Front Rack Lunge (4 sets 8 reps 90 sec rest )
Work at 50% of your 1RM Clean & Jerk.
Target 5kg increase / week if work sets are above 60kg.
Target 2.5kg increase / week if work sets are below 60kg.
Metcon (Time)
For time:
30-20-10:
– 10m Shuttle runs
– Slam Ball @12/9kg
– Ab mat Frog Sit-ups
– Burpees 2 target
15 min cap
Metcon (Time)
For time:
25 Cal Assault bike sprint.
