CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Wrist 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
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ACTIVATION
20 Halo Glute Bridges
10 Leg Swings F/L
5 Inchworm 1 Push up
5 Single DB Goblet Squats
5 Single DB-STO E/S
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Out Of The Rack:
5 Empty Barbell Strict Press
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Strict Press (5 Sets 3 Reps )
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
Build up and complete 5 Sets of 2 Reps at the same weight.
NO PUSH PRESSING?
Metcon (AMRAP – Reps)
ON THE 6:00 x 3 Rounds:
800m Run
15 Double Dumbbell Front Squats
Max Double Dumbbell Shoulders To Overhead In Remaining Time.
RX Dumbbells: 2 x 22.5/15kg’s
