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!
