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!
