CrossFit Inventive – CrossFit

Warm-up (No Measure)


Red banded shoulder mobility

10 shuttle runs

1 lap Inchworm

1 lap spiderman


10 Forward/Lateral leg swings

20 scorpions

hip flexor & Lower back stretch

3 x 10 micro band crab walks



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.