CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog Pose
Calf 0:30 e/s
Plank Hold 1:00
————-
Activation
3 Rounds:
6 Alt DB-HPS
6 Alt DB-HC&J
2 Alt Devis Press
(Use a lighter weight that you will use in the workout)
Metcon (Time)
FOR TIME
3 Rounds:
20 Alternating Dumbbell Hang Power Snatch 1 x 22.5/15kg
10 Abmat Sit-ups
Straight Into……….
3 Rounds:
15 Alternating Hang Clean & Jerk 1 x 22.5/15kg
10 Abmat Sit-ups
Straight Into………
3 Rounds:
10 Alternating Devils Press
10 Abmat Sit-ups
SUBS
DUMBBELL MOVEMENYS
– Reduce weight as needed
– If there is injury issues with any of the movements, you can repeat those that you can perform.
ABMAT-SIT-UPS
– 30 Sec Plank Hold each side
– Choose any other Core exercise you are familiar with.
