CrossFit Inventive – CrossFit

(No Measure)

Hamstring box stretch 2 mins
Banded Pull-aparts
Banded OHS
20 scorpions
1 lap inchworm
hip flexor & Lower back stretch
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Strength:

Thruster (4 Sets 5 Reps Start week 1 at 60% of your 1RM C&J)

Keep the weight the same across all working sets.
Target 5kg increase / week if your work sets are above 150kg.
Target 2.5kg increase / week if your work sets are below 150kg.

Metcon (Time)

For Time:
20-15-10
DB Alternating Snatch
Burpee

8 Min Cap

Metcon (Time)

For time:
12-9-6-9-12
Wall ball @9/5kg
T2B

7 Min cap