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