CrossFit Inventive – CrossFit
Warm-up (No Measure)
Red banded internal/Ext rotation x 15
30 nose bridges
10 Pass throughs
10 OHS
30 sec forearm stretch
30 sec Puppy dog pose
30 sec pec/delt stretch E/S
carpark run
4 laps side skips
2 laps High knees
2 laps butt kicks
2 laps bear crawl
tabata:
HS Hold/slamball
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Push Press (3 sets 3 reps @90% of week 1)
make sure that these are push press. No push jerks! Back the weight off if you cannot maintain good form for this movement.
Metcon (AMRAP – Reps)
7 min AMARAP: (increasing reps by 2’s)
2 x strict pull-ups
2 x DB strict press each side
4 x strict pull-ups
4 DB strict press each side
6-6, 8-8, 10-10.
RX=22.5/15kg
90 reps if you complete 10’s
If you complete the 10’s under the cap, start back on the 2″s and work back up.
*Only 1 DB need per person
500m Row (Time)
Max Effort 500m Row
Men- aim sub 1:30
Female/Teens- aim sub 2 mins