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