CrossFit Inventive – CrossFit

Warm-up

Green banded shoulder mobility

Couch stretch 60 E/S

30 sec spiderman lunge hold E/S

20 scorpions F/B

30 sec lower back/hipflexor

2 laps high bum bear crawl

30 banded SLDL

3 x 10 each way banded crab walk

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2 laps each side Overhead DB lunge x 10m

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Barbell:

3 Front squats

3 power clean

3 cleans

3 push press

3 push jerk

3 split stance press

3 Split jerk

Clean & Jerk

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Clean and Jerk (Establish a safe 1RM)

Warm-up sets:

Drop reset: 3-3-2-2 then work on singles for remainder of the time.