CrossFit Inventive – CrossFit

Warm-up

30 red banded pull aparts

20 red banded pass throughs

Red banded overhead walking lunges x 2 laps

2 sets:

Single-Arm Kettlebell Push Press (left) x 6 reps

Single-Arm Kettlebell Push Press (right) x 6 reps

1 wall walk

into:

2 sets:

Overhead Alternating Reverse Lunges (left) x 6 steps

Overhead Alternating Reverse Lunges (right) x 6 steps

Handstand hold with 10 sec hold

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Strength:

Push Press (3 reps On every 90 seconds x 5 sets.)

Build up and complete the 5 sets at the same weight. Make it a challenging weight that you can perform the movement with GOOD mechanics.

No push jerks and not a weight were your failing reps.

Metcon (No Measure)

16 minute EMOM: (4 sets)

Min 1 – 40 sec Cal Assault Bike

Min 2 – 40 sec Double-Unders

Min 3 – 40 sec HSPU

Min 4 – 100m recovery run

*Break into even groups.

* Assault bike must be used first, add rower in for bigger groups.

*Keep floor clear as possible for Dubz.

*Move fats between sets and make sure to start on the minute. Assault bike isn’t a bludge station. Recovery run is you breather.