CrossFit Inventive – CrossFit

Warm-up

60 sec couch stretch E/S

30 red banded pull aparts

10 pass throughs

10 OHS

10 Press Each Side

30 sec calf stretch E/S

30 calf pumps

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2 rounds:

100m run

25 Double unders

10 Air squats

Strict Press (7 min EMOM x 4 reps)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build over the 7 sets where possible.

Metcon (AMRAP – Rounds and Reps)

18 min Amrap

60 Double Unders/100 singles

300m Run

20 Alt Dumbbell Hang Clean & Jerk @1×22.5/15kg