CrossFit Inventive – CrossFit
Warm-up
FOAM ROLL LOWER BACK 2 MINUTES
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PUPPY DOG ON ROLLER 1:00
Twisted Cross 30s e.s
BANDED LOWER
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ACTIVATION
10 Single DB RDL’s e.s
10 Single DB Deadlifts [5 e.s]
5 DB Hang Cleans e.s
5 DB Push Press e.s
30 Double-unders/50 Singles
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10 Reps Empty Barbell Deadlifts
Build…
Deadlift (1 x 1)
Build To Heavy Single
Go Off feel for the day. Not aiming to beat old percentages unless your feeling “The Goods”.
For Time: {cap 15 Mins} (Time)
3 Rounds
10 Deficit Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double-unders
[After 3 Rounds, Rest 1 Minute]
3 Rounds
10 Handstand Push-ups
10 Dumbbell Shoulders To Overhead
50 Double-unders
Dumbbells: 2 x 22.5/15kgs
Deficit R1: 2 x 20kg Plates Each Side.
