CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Couch 1:00 e.s
Spiderman 1:00 e/s
Calf 0:20 e/s
30 calf Pumps
——-
2 Rounds:
10m Walking Lunges
10m High Bum Bear Crawl
20 Dubz/40 Singles/Practice 20 Dubz
Bench Press (12 Mins)
Build To Heavy Set of 3
Then…
2×3-10%
1×3-10%
If you do not wish to build to a heavy 3, complete 6 sets of 3 reps at the weight of your choice.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Double-unders
100m Double Dumbbell Farmers Carry
30 Double-unders
20 Kipping Handstand Push-ups
30 Double-unders
30m Dumbbell Front Rack Walking Lunges
Dumbbells: 2×22.5/15kg’s
SUBS
– DOUBLE-UNDERS
– Reduce Reps
– 45 Singles
– 45 single doubles
– 30s Practice
FARMERS CARRY
– Reduce loading
-1:00 Hold
KIPPING HSPU
– Reduce Reps
– Dual Dumbbell Push Press
– Push ups
– Box HSPU
– Pike HSPU
FRONT RACK WALKING LUNGES
– Reduce Distance
– Reduce Loading
– 30 Stationary Lunges