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
