CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green band mobility

10 shuttle runs

4 lap side skips

2 laps highknees

2 laps but kicks

10 leg swings

5 inchworm 2 push ups

60 sec spiderman lunge

20 scorpions front/back x 20

30 sec lower back hip flexor stretch

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Strength:

Push Jerk (5 sets 3 reps 90 sec rest)

Build up to 85% of 1RM Push jerk for 5 sets 3 reps from rack.

5kg increase per week if working weight is above 90/60kg

2.5kg increase per week if below 90/60kg

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
KGS: 70/47kg