CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded:
Pass theoughs x 10
Pull apartss x 20
Pass arounds x 10 each way
OHS x 10
30 sec spiderman lunge hold
30 sec glute stretch
20 scorpions front/back
30 sec lower back/hipflexor
2 rounds:
2 wall walks
10 hollow rocks
100m run
—————-
Strength:
Strict Press (4 x 8 90 sec rest)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up to a comfortable weight you can manage 4 sets of 8 reps. No Push press!
Metcon (Time)
For time:
15-12-9-6-3
Power snatch @45/30kg
HSPU
