CrossFit Inventive – CrossFit

Warm-up

3 Way Banded Shoulder Mobility

30 second Lower Back/Hip Flexor

30 second Spiderman Lunge Reach Out

30 second Wrist forearm stretch each side

30 second Calf Stretch each side

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Activation

30 Calf pumps

5 Strict Push-ups

20 Single unders

30 Calf Pumps

5 Strict Push-ups

40 Double unders

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Barbell:

5 Strict Press

5 Push Press

5 Push Jerk

Push Jerk (8 Min EMOM x 3)

3 Reps on every minute x 8 sets. Start light and build each minute if possible.

Begginers stay light and focus on technique.

Record heavist triple

Metcon (AMRAP – Rounds and Reps)

10 minute amrap:

10 SDHP @40/30

45 Double unders

10 S20 @40/30
SUBS

Barbell:

Scale weight back as needed.

Double unders:

80 Singles