CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
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 (4 Sets 2 reps 90 sec rest )
Work at 85% of your 1RM Clean week 1. 2.5-5 kg increase per week.
Metcon (Time)
100 DU’s
80 KBS 24/16kg
40 Pull-ups
60 DU’s
30 KBS 24/16kg
15 Pull-ups
40 DU’s
20 KBS @24/16kg
10 Pull-ups
16 min cap
