CrossFit Inventive – CrossFit
Warm-up (No Measure)
Wednesday
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
Clean (Clean (Record your Heavy single.))
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)
5 rounds for time:
15 box jumps
15 power cleans 50/30kg
15 T2b
15 min cap