CrossFit Inventive – CrossFit
Warm-up (No Measure)
30 red banded pull-aparts
20 red banded pass throughs
10 red banded OHS
200m run
1 lap inchworm
1 lap spiderman lunge
30 sec rest/forearm stretch
3 sets:
5 cap pulls
5 kipping swings
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2 x Push press + 1 x Push jerk (4 singles of the above complex at the same weight )
Build up and complete 4 sets of the above complex. 90 sec rest between working sets only. Chose a safe weight for the working sets. Focus on techniqu and ensure the movements standards are met for both push press and push jerk.
Metcon (Time)
3 ROUNDS FOR TIME:
24 ALT DB SNATCH@22.5/15
21 BOX JUMPS@24/20 INCH
18 T2B
15 LATERAL BURPEE “OVER” DUMBBELL
15 MINUTE CAP
