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

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Strength:

Clean and Jerk (3 sets 3 reps 2 mins rest)

Work at 85% of your 1RM C&J for 3×3 in Week 1.

Not Touch N Go!!

Small increase each week if possible.

Metcon (AMRAP – Reps)

5 min AMRAP (reps)

Clean & Jerk @85% of 1RM

Rest 3 mins

Metcon (Time)

For TIme:

15/12/9

BB Bent over row 50/35kg

T2B

6 min cap