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