CrossFit Inventive – CrossFit
Warm-up
Banded Upper
Lower Back/Hipflexor 30s e.s
Pigeon 30s e.s
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ACTIVATION
2 ROUNDS:
5 Push-ups of your choice
6 Alt DB HC&J weight of your choice
30s Plank Hold
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Bench Press (1×2)
[In 15 Minutes]
Complete Reps: 8-8-6-6-4-4-2-2
* Start with an empty barbell set of 10reps, then introduce weight and follow the rep range above.
Aiming to build into a heavy double.
Record last 2 rep weight.
Metcon (Time)
15 Rounds For Time:
15 Single Dumbbell Alternating Hang Clean & Jerks
15 Abmat Sit-ups
RX Dumbbell: 1 x 22.5/15kg
SUBS
SINGLE DB C&J
– Reduce Load
– DB Cleans
– DB Hang Snatches
ABMAT SIT-UPS
– Any Other Sit-up