CrossFit Inventive – CrossFit

Warm-up (No Measure)

Carpark run

10 forward/Lateral leg swings

5 inchworm 1 push up

30 sec glute stretch each side

30 sec spiderman lunge hold

20 scorpions front

30 sec lower back/hip flexor stretch E/S

Glute activation:

3 x 10 steps each way of red banded crab walks.

Thruster (3-3-3-3-3-3-3-3)

Build to a heavy triple Thrusters from the rack using ONLY the 8 sets of 3.

No Push jerking the movement.

Record heaviest 3.

Metcon (Time)

3 rounds for time:

3 x Squat clean @60/40

6 x Push jerk @60/40kg

9 x Front squats @60/40kg

12 x Deadlift @60/40kg

NO cap Coach’s call depending on time left in session.

Find a weight that you can cycle through each round with minimal breaks!