CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green Banded shoulder MOB

Red banded warm-up

200m run1 lap spiderman lunge

1 lap inchworm

30 sec glute stretch E/S

20 scorpions F/B

30 sec lower back/Hip flexor stretch



Back Squat (15 minutes to establish safe 1RM)

1 miss and thats is your 1RM.

Hip crease must come below top of knee. Stand up to full extension.

Clean and Jerk (15 mins to establish a safe 1RM)