CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 laps shuttle runs
2 laps high knees
2 laps butt kicks
4 laps side skips
2 laps bear crawls
1 lap spiderman lunge
seated pec/shoulder stretch
Puppy dog pose
Red banded warm-up
————————
3 rounds:
30 on 30 off L-ring holds
————————
Strict Press (4 sets 5 reps @85% 90 sec rest. )
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Complete 4 sets 5 reps @85% of last weeks heaviest 5 reps. 90 sec rest.
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
10 x DB hang clean press (5 x E/S)@22.5/15
5 x Lateral burpee over the DB
10 x Strict push-up
*25 reps per round.
*DB HCP is Open style movement.
