CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch E/S

30 sec twisted cross E/S

60 sec Puppy dog pose

30 sec hip flexor + tricep E/S

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Red banded:

pull aparts x 20

pass throughs x 10

Press x 10 E/S

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Barbell:

3 push press

3 Push Jerk

3 Split Jerk

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Strength:

Push Press + Push Jerk + Split Jerk (On every 90 seconds x 6 sets)

Build to a heavy single.

Beginners:

stay light and focus on good form.

Metcon (AMRAP – Rounds)

Increasing Weight

3 min amrap:

9 Push press @40/25kg

9 Push-ups

9 T2B

3 mins rest

3 min amrap:

6 Push Press @50/35kg

6 Push-ups

6 T2B

3 mins rest

3 min amrap:

3 Push press @60/45kg

3 Push-ups

3 T2B

*Score for total completed rounds.