CrossFit Inventive – CrossFit
Warm-up
Green banded shoulder mobility
20 red banded pull aparts
20 pass throughs
10 red banded press each side
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2 sets:
Overhead dumbbell carry 20m each side
Dumbell Goblet alternating lunges x 20m
Use the same Moderate DB weight for both movements.
Partner up if need be.
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Barbell:
3 push press
3 push jerk
3 split jerk
1 round of the complex:
1 push press 1 push jerk 1 split jerk
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Push Press + Push Jerk + Split Jerk (On every 90 seconds x 6 sets)
Find a comfortable starting weight & build each set or stay light & focus on form.
Record last successful weight.
Metcon (AMRAP – Rounds and Reps)
10 minute amrap:
9 Push press @50/35kg
9 Box Jumps @24/20 inch
