CrossFit Inventive – CrossFit
Warm-up
Mobility
Banded Upper
Active Spiderman + 5 Rotations
30s Wrist Forward Facing + Backwards Facing
30s Pike Hold (Head to Feet)
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Activation
2 rounds:
10 Banded Pull-aparts
10 Banded Press
1 Wall Walk
5 Dip Negatives
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Single Dumbbell Bench Row
4 x 10 Each Side @Challenging Load
Super Set with:
10 Ring Dips
—
L2
4 x 10 Each Side @Challenging Load
Super Set with:
10 Banded Ring Dips/Stationary Dip Bar (Banded)
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L3
4 x 10 Each Side @Challenging Load
Super Set with:
10 Single DB Tricep Ext/20 Banded Tricep Ext.
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Metcon (Time)
L1
For Time:
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Devils Press 22.5/15kg
2 Wall Walks Between Each Round (Open Standard)
—
L2
For Time:
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Devils Press 15/10kg
2 Wall Walks Between Each Round As Far as confident.
—
L3
For Time:
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Devils Press
10m Pike Bear Crawl/5 Inchworms 1 Push-up
