CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility Run throughs
1 lap Spider-ManLunge
10 leg swings
10 x squat – hammy stretch.
30 sec glute stretch
30 sec forearm stretch
3 rnds:
6 x KB static lunge hold2press
6 x KB SA Deadlift E/S
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Split Jerk (4 sets 3 reps 90 sec rest )

Complete 4 sets 3 reps @75% of your 1RM clean & Jerk week 1.
Stop reset on shoulder each rep.

Metcon (AMRAP – Rounds and Reps)

8 min amrap:
10 x KB-SDHP@24/16
10 x Barbell SP@30/15
SHOULDER: Pull/push WOD