CrossFit Inventive – CrossFit

Shoulder Warm up (No Measure)

Red banded Rotator cuff 2 x10 Internal/external

red banded Scap

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch



1 Clean + 1 Front squat + 1 Split Jerk (8 min EMOM @70% 1RM C&J)

No heavy lifting this week. Focus is on technique for the whole week.

Metcon (No Measure)

On every 4 mins (4 sets)

40 x Double unders

15 x KBS @ 24/16kg

10 x Power clean @50/35kg

5 x LBB
All weights are manageable to go unbroken with good technique. Work hard for more rest each round.