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 TNG )
Week 4. We need all sets to be at the sameweight throughout all sets. NO more than 2.5-5kg increase. Concentrate on close bar, catching the bar with high elbows and catching with glutes.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 hang power clean @45/35kg
8 Bar facing burpee
10 hang power clean
8 pull-ups
Metcon (No Measure)
Finish with 2 min couch stretch on each leg.
