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