CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
1 lap Inchworm
10 Forward/Lateral leg swings
20 scorpions
hip flexor & Lower back stretch
3 x 10 micro band crab walks
Strength:
Clean (4 sets 2 reps TNG 90 sec rest)
Work at 85% of your 1RM Clean.
Metcon (Time)
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Thrusters 50/35kg
Pull-ups
15 min cap