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
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Strength:
Clean (1 rep@ 90% of 1RM + 3 drop sets of 1 rep)
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 (No Measure)
Every 4 minutes, for 12 minutes
(3 sets),
10 Strict Pull-Ups
20 Kettlebell Swings 24/16kg
40 Air Squats
