CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

Power Clean (5 sets 3 reps TNG 90 sec rest)

Week 1 starting at 80%of 1 RM Power Clean. Maintain same weight for all 5 sets.

Metcon (Time)

For time:

50 pull-ups

5 Power clean @80/50kg

50 T2B

5 Front squat @80/50kg

50 Lateral bar burpee

5 Squat cleans @80/50kg

17 min cap