CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobitity

10 shuttle runs

1 lap Inchworm

10 Forward/Lateral leg swings

3 x 10 micro band crab walks

20 scorpions

hip flexor & Lower back stretch

Strength:

Clean (3 Sets 3 Reps TNG 90 sec rest)

Work at 80% of your 1RM Clean

Keep reps efficient. TNG. No reseting bar at floor.

Metcon (Weight)

On every 5 mins:

1: 50 KBS 24/16kg

2: 40 Deadlifts 60/40kg

3: 30 Hang power cleans 60/40kg

4: 20 Push jerk 50/35kg

5: 10 Thrusters 50/35kg

Every round starts with 20 T2B. Rounds 1-5 are individual rounds. Don’t pace rounds, work hard for rest. You have 5 mins for each round.

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