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