CrossFit Inventive – CrossFit
Warm-up (No Measure)
Run throughs
10 x leg swings E/S
Red banded pull aparts x 20
Red banded pass throughs x 20
10 red banded OHS
3 rounds:
3 x Inchworm 1 push up
8 x DB strict press E/S
5 x Scap pulls
5 x Kipping swings
Strict Press (3 sets 5 reps (90 sec rest. )
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up to a challenging weight that you can manage 3 sets of 5 reps with good form!
WOD: Metcon (Time)
For Time:
12-10-8-6-4-2 Of:
Clean & Jerk @60/40kg
C2B Pull-ups
