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