CrossFit Inventive – CrossFit

(No Measure)

Shoulder Mobility

10 shuttle runs

2 laps High hand walking lunges

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

10 Wall squats



Push Press (4 Sets 3 Reps)

Work at 60% of 1RM Clean and Jerk.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

Metcon (Time)

For Time:


Ring Dips



8 Min Cap

Rest 3 Mins

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 Alternating Over head plate lunges

10 C2B Pull-ups

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