CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded:
pull aparts x 20
pass throughs x 20
OHS x 10
10 x Press each side
30 sec hip flexor + tricep E/S
30 sec Hamstring E/S
30 sec glute E/S
30 sec lower back/hip flexor E/S
———————-
Barbell progressions:
Push Press + Push Jerk + Split Jerk (12 mins to establish a heavy single)
Each movement must be as above. This is more about learning each movemebt than weight. Those that are comfortable with the movement standards build safely.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
10 x DB hang clean-OH (each side)
15 x Wallball@9/6kg
200m run
Total = 35 reps per round