CrossFit Inventive – CrossFit
Warm-up
Red Banded:
20 Pull aparts
10 pass Throughs
10 Press each side
10 Scap pullss
10 Kipping swings
20 Green banded SLDL
20 banded Glute Bridges
40 calf pumps
—————
Strength:
Push Press (12 mins to Establish a 10RM )
It may be helpful to follow the following waqrm-up sets when building:
Empty Bar 10 reps
then 4-6 sets max of 5-6 reps thewn 2-3 attempts at 10RM.
Make there are NO Push Jerks!
“Opening Day” (Time)
21-15-9
Wallball @9/6kg
Pull-ups
Thrusters @43/30kg
Box Jumps @24/20inch
Kettlebell Swings @24/16kg
