CrossFit Inventive – CrossFit

(No Measure)

Green Banded shoulder Mobility

Red banded pull aparts

Red banded pass throughs

1 lap spiderman lunge

10 forward/lateral leg swings.

20 scorpions

Hip flexor/lower back stretch

Metcon (Time)

For time:

20 Strict pull-ups

20 Strict press 40/20kg

20 Strict tricep push-ups

20 Strict Bent over row 40/20kg

20 Hollow rocks

12 min cap

** Dont rush, keep technique strict.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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