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