CrossFit Inventive – CrossFit
Warm-up
5:00 Foam Rolling
—
Banded Hamstring/Adductor/Lower Back
3-Way Puppy Dog Pose on Roller
Calf 0:30
30 Calf Pumps
—
ACTIVATION
20 Banded Good Mornings
10 Barbell Alt Single Leg RDL’s
10 HRPU’s
5 Hang Power Snatch
30 Sec Skipping
—
Metcon (3 Rounds for time)
Go Every 10:00 x 3 Sets:
30 Deadlifts
30 Double-unders
30 Hang Power Snatch
30 Double-unders
30 Floor Press
RX Barbell: 45/30kg
* Score each set for time.
SUBS
DEADLIFT
– Reduce Load
– Dual Dumbbell
– Dual Kettlebell
DOUBLE-UNDERS
– 50 Singles
– 30 seconds of Dubz Practice
HANG POWER SNATCH
– Reduce Load
– Alt Dumbbell
BARBELL FLOOR PRES
– Reduce Load
– Dual Dumbbell
– Strict Push-up
– Ring Rows
