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