CrossFit Inventive – CrossFit
Warm-up (No Measure)
Carpark run
10 leg swing swings forward/lateral
30 sec spiderman lunge hold each side
30 sec glute stretch each side
30 sec forearm stretch
Red banded
pull-aparts x 20
pass throughs x 10
OHS x 10
3 x 10 banded crab walks
————————–
Strength:
Split Jerk (12 mins to establish a double from the rack. )
From the rack. You have 12 minutes to establish a safe double split jerk in 12 mins.
Record heaviest successful lift.
Beginners focus on technique taking 90 sec rest between lifts.
Metcon (Time)
FOR TIME:
20-15-10-5:
S2O @55/35kg
Wallball @9/6kg
12 min cap
DON’T LOOK FOR MOTIVATION. BE THE MOTIVATION.
