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
