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)

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)

For time:

40-30-20-10

Hang power clean 40/30kg

100,80,60,40

Double unders