CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Glute 0:30 e/s
Spiderman 0:30 e/s
Wrist 0:30 e/s
————
2 Rounds:
10 Air Squats
4 Down Dog Push ups
20 Sec HS-Hold/Wall Walk Hold
Bench Press (6 Sets of 6 Reps @60% 1RM)
(GOE 2:00 mins)
Build up and complete 6 sets of 6 reps at the same weight. 60% of your 1 rep max if you completed the testing 2 weeks ago.
Metcon (Time)
3 Rounds:
15 Double Dumbbell Squats
15 Kipping Handstand Push-ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: 22.5 / 15 kg’s
(Cap 20:00)
DUMBBELL SQUATS
– Reduce Weight
– Reduce Reps
– Single Dumbbell
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Press
– Deficit Push-Ups With Dumbbells
DUMBBELL SHOULDER TO OVERHEAD
– Reduce Weights
– Reduce Reps
