CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 leg swing swings forward/lateral
30 sec spiderman lunge hold each side
30 sec glute stretch each side
30 sec forearm stretch
pull-aparts x 20
pass throughs x 10
OHS x 10
3 x 10 banded crab walks
Split Jerk (12 mins to establish a double from the rack. )
From the rack. You have 12 minutes to establish a safe double split jerk in 12 mins.
Record heaviest successful lift.
Beginners focus on technique taking 90 sec rest between lifts.
12 min cap
DON’T LOOK FOR MOTIVATION. BE THE MOTIVATION.