CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

red banded pull aparts

10 shuttle runs

10 leg swings

5 inchworm 1 push up

60 sec spiderman lunge each side

30 sec lower back/hip flexor stretch each side

60 sec glute stretch each side

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Strength:

Clean (4 sets 3 reps triple singles 90 sec rest)

4 sets of single triples. 4 sets 3 reps-drop re set each rep.

+ 2.5kg under 100kg

+5kg if over 100kg on last weeks weight.

Metcon (No Measure)

20 min EMOM:

Min 1- 30 sec Handstand hold

Min 2- 20 x KBS @24/16kg

Min 3- 30 sec ME Ring dips

Min 4- 45 sec static squat hold