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.
