CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded shoulder mobility

10 shuttle runs

10 leg swings forwrd/ Lateral

3 rounds:

5 Hollow rocks

5 HRPU

10 KBS 12/8kg

90 sec static air squat (together)

Strength:

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Metcon (5 Rounds for reps)

5 Min EMOM:

3-5 Bar Muscle Up’s

Hang Clean (2-2-2-2)

Increasing weight each set.

You have 15 mins to find heaviest 2 rep hang squat clean

Metcon (AMRAP – Rounds and Reps)

10 min amrap of:

3 Power cleans 80/45kg

5 HSPU

7 Wall ball shots 9/5kg

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