CrossFit Inventive – CrossFit
Warm-up (No Measure)
carpark run
30 sec spiderman lunge hold E/S
30 sec Glute st E/S
30 sec Lower back hip flexor E/S
Red banded:
pass throughs x 10
Pull-aparts x 20
pass arounds 10 E/W
Strict press each side
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Strength:
Push Press (4 Sets 4 reps 90 sec rest)
Build up and complete 4 sets 4 reps @AHAP with good technique.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
50 Double unders
10 DB Snatch (L)
10 DB Snatch (R)
50 Double unders
20 Pull-ups
50 Double unders
10 DB Push Press (L)
10 DB Push Press (R)
RX weight=22.5/15kg
= 210
