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.