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