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.