CrossFit Inventive – CrossFit

Warm-up

Green banded Shoulder Mobility

3 x 30 sec Box Hamstring with kettlebell 15 rest between each

20m lateral banded crab walks + 10 Glute bridges

3 x 20m Bottoms up Kettlebell carries (10m each way)

———————–

Barbell:

Deadlift x 3

hang power clean x 3

Push press x 3

push jerk x 3

—————–

1 round:

12 DL

9 HPC

3 PJ

with empty bar

—————

“Double DT” (Time)

10 Rounds:

12 Deadlift @70/47.5kg

9 Hang Power Clean @70/47.5kg

6 Shoulders To Overhead @70/47.5kg
Scaled options

60/40kg

50/35kg

40/25kg