CrossFit Inventive – CrossFit
Warm-up
3 Way Banded Shoulder Mobility
30 second Lower Back/Hip Flexor
30 Sec Glute stretch each side
30 second Spiderman Lunge Reach Out
30 second Wrist forearm stretch each side
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Activation
20 banded Glut bridges
10 Barbell Good mornings
5 inchworm 1 push-up
10 Barbell Wrist rotations
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Go over complex
2 Push Press 3 Push Jerk (On Every 90 x 7 sets)
Build over the course of the 7 sets where possible. Our focus is distinguish the two different movements. The first two push press will determine your weight on this complex.
Metcon (Time)
“21 Savage”
For Time:
75/50 Calorie Row
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
RX=2×22.5/15kg
20 minute cap
SUBS
Bike erg 80/55
ASSAULT BIKE
60/40 Cal
1,200 Meter Run
Scale weight as needed.
