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.