CrossFit Inventive – CrossFit
Warm-up
60 sec couch stretch E/S
3 green banded mobility stretches
30 sec wrist/forearm stretch, front & back.
——
3 sets:
row/ski x 10 cals
20m Overhead DB carry
10m Duck walk
——-
Barbell progressions:
Push press
Push Jerk
Spilt jerk
——
Metcon (3 Rounds for weight)
PRESSING
Running Clock: ( 4sets of each)
mins 0:00-3:00- 3 Push press
mins 4:00-7:00- 3 Push jerk
mins 8:00-11:00 3 Split jerk
*Increase weight for each movement. Each set must be the same weight.
Metcon (Time)
For time:
500/400m Row
50 wallball @9/6kg
50 Single Arm DB Push press @22.5/15kg(rotate 5 E/S)
