CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Wrist 0:30
Spiderman Into Hamstring 0:30 e/s
Glute 0:30 e/s
30 Calf Pumps
——-
2 Rounds:
2 Laps
Walking Lunges
Walking Overhead Dumbbell Carries
30 Double-unders/50 Singles
——
Barbell:
10 Wrist Rotations
3 Strict Press
3 Push Jerks
3 Split Jerks
Split Jerk (EMOM 10: )
Build To a safe heavy single.
Metcon (Time)
For Time:
100 Double-unders
80/60 Calorie Bike erg
60 Box Jump Overs 24/20
40 Double-Dumbbell Push Jerks 22.5/15’s
20 Burpee Pull-ups
(Cap 18:00)