CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Lower Back/Hipflecor 0:30 e/s
Glute 0:30 e/s
Wrist 0:30
——–
Activation
2 Rounds
20 Banded Pull aparts
3 Inchworm + 3 Push ups
5 Air Squats
2 wall Walks
Metcon (No Measure)
Accessory Strength
3 Sets For Quality
8 Half Kneeling Bottoms up Kettlebell Press e/s
8 Dumbbell Bent Over Row e/s
8 Single Arm Down Dog Push-ups e/s
Choose your owm weight that you can perfom each movement with the correct form.
Metcon (Time)
For Time
21-15-9
Alternating Dumbbell Power Snatch 22.5/15
Hand Release Push-ups
Straight Into
6-12-18
Alternating Dumbbell Devils Press 22.5/15
Lateral Burpee Over Dumbbell
Straight Into
9-6-3
Alternating Dumbbell Hang Clean & Jerk 22.5/15
Kipping Handstand Push-ups
