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