CrossFit Inventive – CrossFit

Warm-up (No Measure)

Stretch:

Twisted cross

Puppy dog

Spiderman lunge

Lower back/hipflexor

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Red band:

20 pull aparts

20 pass throughs

2 laps OH walking lunges

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STRENGTH:

2 Push Jerk + 1 Split jerk (ON EVERY 90 SEC X 8 SETS)

Find a starting weight that you can possibly make 8 further increases if possible by 2.5-5kg ONLY each set.

Record weight of last set.

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

5 DB Deadlift (L)

5 DB Hang clean (L)

5 DB Push press (L)

5 DB Deadlift (R)

5 DB Hang clean (R)

5 DB Push press (R)

10 Box Jumps @24/20

RX=22.5/15kg

40 reps per round