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 stretc4
Strength:
Clean and Jerk (3 Sets 3 reps 2 min rest )
Work at 85% of your 1RM C&J.
2.5kg increase each week if possible.
Metcon (No Measure)
18 min EMOM: (6 rounds)
1- 20 KBS 24/16kg
2- 5 HSPU or 12 tricep push-ups
3- 12 shuttle sprints @10 metres