CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded shoulder mobility
Red banded pull-aparts/pass throughs
1 lap inchworm 1 push up
1 lap spiderman lunge/rotation
3 rounds
200m run
1 x wall walk
8 x KBS
8 x HRPU
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Barbbell progressions
2 x Push press + 1 x Push jerk (4 x singles of this complex @same weight)
Build up to the same weight of this complex and compete 4 singles at the same weight. 90 sec rest between working sets
Metcon (Time)
5RFT:
15 KBS@24/16kg
10 HSPU
10 Box Jump overs @24/20 inch