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


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

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