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.
