CrossFit Inventive – CrossFit

Warm-up

Upper Body

1. Foam Roller Quads/ITB’s – 1:00/side

2. Banded Shoulder Mobility

Lower Body

Calf Stretch on Post – 1:00/side

Banded Hamstring Distraction – 1:00/side

ACTIVATION

1 Rounds for Quality:

20m Dumbbell Death March

10 Alternating Box Step-Ups

carpark run

Bench Press (3 sets 10 reps @Same weight 90 rest)

Metcon (AMRAP – Rounds and Reps)

“Single All The Way”

AMRAP 18:

20 Single Dumbbell Alternating Power Snatches

20 Box Jump Overs (24″/20″)

20 Single Dumbbell Hang Power Clean and Jerks

20 Calorie Bike Erg

Dumbbell – 22.5 / 15 kg
Modifications

DUMBBELL POWER SNATCHS

– Light Dumbbell

– Kettlebell Swings

– Plate Ground To Overhead

BOX JUMP OVERS

– Box Steo Overs

– Squat Jumps

DUMBBELL HANG POWER CLEAN AND JERKS

– Light Dumbbell

– Plate Ground To Overhead

20 CALORIE BIKE ERG

– 20 Calorie Row

– 15 Calorie Assault

– 400m Run