CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

400m run

leg swings

5 inchworm 1 push up

1 lap spiderman lunge

20 scorpions

lower back hip flexor stretch

Glute stretch

90 sec strict squat hold

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Strength:

Clean (4 sets of single triples @85% )

4 sets of single triples @85% of last weeks heavy single. 4 sets 3 reps-drop re set each rep. 90 sec rest between working sets.

Power Clean (3 x 30 sec Barbbell cycling @60/40kg)

30 sec on 60 sec off. Try hold on for max reps each round.

Score for total reps!

Metcon (Time)

For Time:

21-15-9

Wallball @9/5kg

55-45-35

Double unders

Don’t hold back, go fast from get go with minimal rest throughout!