CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder

Red banded pull aparts

Pass throughs

OHS

4 laps shuttle runs

2laps high knees

2 laps butt flicks

4 laps side skips

30 sec spiderman lunge hold E/S

30 sec flute stretch E/S

30 sec Lower back/Hipflexor stretch E/S

3 x10 Each way banded Crab walks

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15 Mi: Back Squat (15 mins to establish 1RM)

This need to be a safe 1Rep Max lift. Make sure to go full rang of motion.

1RM: Clean and Jerk (15 mins to establish )

This need to be a safe 1Rep Max lift.

Idealy a full clean & split jerk.