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.