CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility

30 second Glute Stretch each Side

30 second Spiderman Lunge Hold each side

30 Second Wrist Stretch

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Barbell:

10 Wrist Rotations

3 Strict Press

3 Push Press

3 Push Jerk

3 Power Clean & Jerks

3 Front Squats

3 Thrusters

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Todays Workout is a 30 minute running clock from the complex into the workout. Be ready to go before the complex.

each person will need to be ready to ho with their own barbell straight after the Complex

There will be 2:30 from the last complex to the beginning of the wod.

1 x Push Jerk + 1 x Split Jerk (On Every 90 x 6 Sets)

From The Rack.

Aim to start to staret moderate weight and build each set if you can.

Go: 0:00-1:30-3-4:30-6-7:30

INTO:

Metcon (Time)

GO ON THE 10:00-30:00

(20 min Cap)

5 5OUNDS:

10 Clean & Jerk 40/30kg

5 Lateral Br Burpees

10 Thrusters 40/30kg