CrossFit Inventive – CrossFit

Warm-up

Twisted Cross 30 E/S

Puppy dog x 60 sec

Red banded:

Pull aparts x 20

Pass throughs x 10

Press x 15

10 x OHS

———-

3 sets of:

Increasing weight DB overhead carry

5 scap pulls

10 calf pumps

————–

Strength:

Push Press

Every 90 seconds x (6 sets) of:

Push Press increasing weight

Set 1 – 5 reps 0:00

Set 2 – 4 reps 1:30

Set 3 – 3 reps 3:00

Set 4 – 5 reps 4:30

Set 5 – 4 reps 6:00

Set 6 – 3 reps 7:30

*Make

Immediately followed by…

2 Sets of 8 reps at your 5 rep starting weight on every 90 seconds.

Record Last 3 rep weight.

Metcon (Time)

For time:

30 Alt DB snatch @22.5/15kg

15 Pull-ups

100 Double-Unders

30 Alt DB snatch @22.5/15kg

15 Pull-ups

100 Double-unders

Time Cap = 12:00