CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded shoulder Mobility
10 shuttle runs
10 leg swings forwrd/ Lateral
3 rounds:
5 kipping swings
5 HRPU
10 KBS 12/8kg
90 sec static air squat (together)
Hang Clean (15 Mins to establish heavy 2RM)
Establish heaviest 2 rep Squat clean. Increase by 2.5kg per week.
Metcon (Time)
3 Rounds For time:
50 Double-Unders
10 Hang power cleans 60/40kg
10 Chest-to-Bar Pull-Ups
12 Min cap
