CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

30 red banded pull aparts

10 red banded passthroughs

30 sec spiderman lunge hold with rotation

30 sec glute stretch

20 scorions front/back

30 sec lower back/hiupflexor stretch

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3 Sets:

5 strict pull ups

5 KBS strict press E/S

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2 x Push Jerk + 1 x Split Jerk (4 sets 1 rep 90 sec rest )

Build up to 75% of your 1RM Clean & Jerk and complete 4 sets 1 rep of this complex

Metcon (AMRAP – Rounds and Reps)

5 min amrap:

10 x Push press @45/30kg

5 x Bar Facing Burpee

Rest 3 mins then:

Metcon (Time)

For time:

15-10-5-10-15

Pull ups

Hang power clean @45/30kg