CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
30 red banded pull aparts
10 red banded passthroughs
30 sec spiderman lunge hold with rotation
30 sec glute stretch
20 scorions front/back
30 sec lower back/hiupflexor stretch
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3 Sets:
5 strict pull ups
5 KBS strict press E/S
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2 x Push Jerk + 1 x Split Jerk (4 sets 1 rep 90 sec rest )
Build up to 75% of your 1RM Clean & Jerk and complete 4 sets 1 rep of this complex
Metcon (AMRAP – Rounds and Reps)
5 min amrap:
10 x Push press @45/30kg
5 x Bar Facing Burpee
Rest 3 mins then:
Metcon (Time)
For time:
15-10-5-10-15
Pull ups
Hang power clean @45/30kg