CrossFit Inventive – CrossFit

Warm-up

Green banded shoulder mobility

3 sets:

100m run

3 inch worm 1 push-up

5 air squats

5 DB Push press each side

10 slow calf pumps

10 slow scorpions

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Metcon (Time)

Sweat session

For Time:

800m Run

20 x S20 @50/30kg

600m Run

15 x S20 @60/40kg

400m Run

10 x S20 @70/50kg

200m

5 x S20 @80/60kg

S20=Shoulders to Overhead

*Scale weight as needed.