CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch E/S

3 green banded mobility stretches

30 sec wrist/forearm stretch, front & back.

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3 sets:

row/ski x 10 cals

20m Overhead DB carry

10m Duck walk

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Barbell progressions:

Push press

Push Jerk

Spilt jerk

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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)