CrossFit Inventive – CrossFit

Warm-up (No Measure)

Red banded shoulder Mobility

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 (Work to 90% of 1RM Clean + 3 drop sets)

Work to 90% of 1RM Clean for a heavy single. Then, 3 drop sets. No linear progression. All drop sets at 10kg down if your heavy single is over 120kg. All drop sets at 5kg down if your heavy single is below 120kg.

Metcon (Time)

27-21-15 reps for time of:

Thrusters 40/30kg

Pull-ups

Metcon (No Measure)

100 plate twist (heavy as possible)

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