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

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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.