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
