CrossFit Inventive – CrossFit

Warm-up

2 x 30 sec T-spine stretch on wallball/15 rest

30 sec twisted cross each side

30 sec puppy dog pose

10 leg swings F/L

30 sec static squat hold Push knees out

30 red banded pull aparts

10 pass throughs

2 x laps of Overhead banded walking lunges

10 HRPU down slow/up fast

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Strength:

Metcon (No Measure)

3 sets For quality:

30 sec bear craw

30 rest

30 sec Handstand hold

30 rest

30 sec L-hang

30 rest

30 sec Bulgarian split squat jumps

30 rest

each effort should be unbroken.

2 x Push press + 1 x Push jerk (On every 90 sec x 8 sets)

Build safely over the 8 sets or stay at the same weight and focus on good technique.

Scale to:

3 x Push Press!