CrossFit Inventive – CrossFit
Warm-up (No Measure)
Agility Ladder drills
3 x single run throughs
3 x both feet in box
3 x lateral runs each side
leg swings Forward/Lateral
5 inchworm 1 push up
1 lap spiderman lunge
20 scorpions front/back
lower back/hipflexor stretch
Glute stretch
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Strength:
1 Clean + 1 Front squat + 1 Split Jerk (6 rounds on every 90 sec)
6 rounds on every 90 sec complete the above complex. Increasing weight each set but keep the lift tidy. !
score weight for last set.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
155=70kg
105=47.5kg
Good luck
