CrossFit Inventive – CrossFit

Warm-up

Green bander shoulder mobilitly

30 sec spiderman lunge hold E/S

30 sec glute stretch E/S

30 sec lower back/hip flexor

30 sec forearm stretch

30 sec calf stretch E/S

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2 Sets:

10m Each arm, overhead DB Carry

20m Body weight walking lunge

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Barbell warm-up:

3 strict press

3 push press

3 push jerk

3 split jerk

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Split Jerk (12 mins to build to a heavy single)

From the rack.

Complete 2-3 reps at your lighter weights before working on your heavy singles.

Metcon (Time)

For Time:

40-30-20-10

Wallball @9/6kg

50 Double-unders after each round.

12 min cap