CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility Run throughs

1 lap Spider-ManLunge

10 leg swings

10 x squat – hammy stretch.

30 sec glute stretch

30 sec forearm stretch

3 rnds:

6 x KB static lunge hold2press

6 x KB SA Deadlift E/S

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Split Jerk (4 sets 3 reps 90 sec rest )

Complete 4 sets 3 reps @75% of your 1RM clean & Jerk week 1.

Stop reset on shoulder each rep.

Metcon (AMRAP – Rounds and Reps)

8 min amrap:

10 x KB-SDHP@24/16

10 x Barbell SP@30/15

SHOULDER: Pull/push WOD