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