CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder mobility

10 shuttle runs

1 lap Inchworm

10 Forward/Lateral leg swings

3 x 10 micro band crab walks

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:

50 x Bar facing burpees

50 x HRPU

50 x Walking lunge steps @BW

12 min cap

Metcon (No Measure)

CORE WORK:

3 rounds:

10 x Hollow rocks

10 x V – sits

10 sec hollow rock hold