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