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
