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