CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobility

10 shuttle runs

10 leg swings forwrd/ Lateral

10 Inchworm 2 push-ups

30 sec spiderman lunge hold each side

……………………………….

Strength:

Clean (4 Sets 3 Reps 90 sec rest )

Work at 80% of your 1RM Clean.

Increase 2.5kg per week.

Metcon (Time)

For time:

21 Thrusters 40/30kg

42 DU’s

15 Thrusters

30 DU’s

9 Thrusters

18 DU’s

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