CrossFit Inventive – CrossFit
Warm-up (No Measure)
Wednesday
Red banded shoulder mobility
10 shuttle runs
1 lap Inchworm
1 lap spiderman lunge
10 Forward/Lateral leg swings
20 scorpions
hip flexor & Lower back stretch
3 x 10 micro band crab walks
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Strength:
Power Clean (5 Sets 3 reps 90 sec rest (TNG))
Week 1 starting at 80%of 1 RM Power Clean. Maintain same weight for all 5 sets. Target 2.5-5kg per week.
Metcon (Time)
For time:
20 T2B
30 DU’s
40 KBS @24/16kg
100 DU’s
40 KBS @24/16kg
30 DU’s
20 T2B
15 min cap
