CrossFit Inventive – CrossFit
Warm-up (No Measure)
get legs moving with 2 carpark runs
Standing quad stretch 30 E/S
10 leg swings F/L each side
with red band:
20 pull aparts
20 pass throughs
10 press each side
2 sets:
10 hollow rocks
5 kipping swings
5 scap pulls
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Barbell Push press progressions
Push Press (3-3-3-3-3-3-3)
Build to a heavy 3 reps over 7 working sets. (As above)
Rest as needed between sets.
Record last set of successful 3 reps. If you fail the last 3 reps, record set 6.
Metcon (Time)
7 Rounds for time of:
10 x T2B
20 Abmat sit-ups
