CrossFit Inventive – CrossFit
Warm-up (No Measure)
carpark run
Anterior seated shoulder stretches
Posterior delt/lat stretch
Puppy dog stretch
30 x Red banded pull aparts
10 banded Over head squats
30 sec spiderman lunge hold E/S
60 sec hammy stretch
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3 rounds:
5 scap pulls
5 kipping swings
Clean and Jerk (4 sets 3 reps @75% Drop reset reps)
Build up to 75% of your 1RM (rep Max) Clean & Jerk and complete 4 sets 3 reps. These are NOT Touch N Go. Drop reset with minimal rest. This will allow you to focus on good set up each rep.
90 seconds rest between your working sets.
Metcon (Time)
For time:
25 x Wallball shots @9/6kg
40 x HRPU
50 x Amat sit ups
40 x HRPU
25 x Wallball shots
12 min cap
