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
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Strength:
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.