CrossFit Inventive – CrossFit
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Warm-up (No Measure)
Green banded shoulder mobility only
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps butt kickers
2 laps walking lunge (arms extended over head)
10 forward/lateral leg swings
5 inchworm + 1push-up
60 sec spiderman lunge each side
60 sec Glute stretch each side
Front Rack Lunge (4 sets 8 reps 90 sec rest (From the floor))
Work at 50% of your 1RM Clean & Jerk.
Target 5kg increase / week if work sets are above 60kg.
Target 2.5kg increase / week if work sets are below 60kg.
Metcon (Weight)
On every 2 mins for 10 rounds:
Complete:
8 x Hang squat cleans @70/50kg +
8 x Bar facing burpees
