CrossFit Inventive – CrossFit
Warm-up (No Measure)
Shoulder Mobility
10 shuttle runs
1 lap Spiderman lunge
1 Lap Inchworm + 1 push up
10 Wall squats
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STRENGTH:
Strict Pull-ups
No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
PUSH PRESS+PUSH JERK+SPLIT JERK
Start at 65% of 1RM C&J. Keep weight constant for all sets. Each set + 1 rep.
1 Push Press + 1 Push Jerk + Split Jerk = 1 Rep
Metcon (Time)
3RFT:
400m run
25 Abmat sit-ups
18 Push press @45/30kg
9 Burpee
15 min cap
