CrossFit Inventive – CrossFit
Warm-up
Green bander shoulder mobilitly
30 sec spiderman lunge hold E/S
30 sec glute stretch E/S
30 sec lower back/hip flexor
30 sec forearm stretch
30 sec calf stretch E/S
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2 Sets:
10m Each arm, overhead DB Carry
20m Body weight walking lunge
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Barbell warm-up:
3 strict press
3 push press
3 push jerk
3 split jerk
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Split Jerk (12 mins to build to a heavy single)
From the rack.
Complete 2-3 reps at your lighter weights before working on your heavy singles.
Metcon (Time)
For Time:
40-30-20-10
Wallball @9/6kg
50 Double-unders after each round.
12 min cap
