CrossFit Inventive – CrossFit
Warm-up
Foam Roll 5 Minutes
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MOBILITY
– Puppy Dog On Roller 1:00
– Twisted Cross 0:30 e/s
– Spiderman 0:30 (5s Rotations)
– Lower Back/Hipflexor 0:30 e/s
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ACTIVATION
2 Rounds:
30s Plank Hold
5 Scap Pulls
5 Single Leg KB-RDL’s e/s
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Strict Pull-ups (3 Sets 10-15 Reps)
With an overhand grip. Complete minimum 10 unbroken reps or push further completing no more than 15 reps.
Rest 90s-2:00 Between Sets.
Use the correct bands to give you those numbers or Scale to hard ring rows.
6 Rounds For Time: (Time)
10 Dual Dumbbell Floor Press
10 Dual Dumbbell Burpee Deadlifts
10 Dual Dumbbell 100m Farmers Carry
RX Dumbbells: 2 x 22.5/15kg
SUBS:
– Reduce Dumbbells As Needed.
– Use Kettlebells For Farmers Carries if needed.
– Dumbbell Burpee Deadlift: Normal Burpee.
