CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Glute 0:30 e/s
Samson + Tricep
Calf 0:30 e/s
30 Calf Pumps
—–
4 Laps Each Arm Overhead Active Dumbbell Carries
10 Alt Power Snatches
5 Single Dumbbell Floor Press e/s
40 Double-unders/60 Singles
Metcon (Time)
For Time:
75 Double Dumbbell Floor Press
Cap 12:00 Minutes
Rx Dumbbells: 2 x 22.5/15kg
SUBS
– Reduce Load
– Bent Over Rows
Metcon (AMRAP – Rounds and Reps)
3 Rounds x AMRAP 5:
100 Double-unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches 22.5/15kgs
Rest 3 Minutes Between AMRAPS.
*PICK UP WHERE YOU LEFT OFF EACH SET.
GO: 0:00-5:00
GO 8:00-13:00
GO 16:00-21:00
SUBS
100 DOUBLE-UNDERS
– Reduce Reps as needed
– 150 Singles
– 1:30 Any Machine
PULL-UPS
– Reduce Reps
– Banded
– 20 Strict
– Ring Rows
– Dumbbell Plank Rows
DUMBBELL SNATCHES
– Reduce Load
– Alt Dumbbell Power Cleans
