CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Twisted Cross e.s
30s Puppy Dog Pose
30s Samson + Tricep e.s
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Static Holds
1 Minuter Plank Hold
15s Rest
45s Superman Hold
15s Rest
30s Squat Hold
15 Rest
15s Active Hollow Hang
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ACTIVATION
20 Halo Glute Bridges
20 Scap Push-ups
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“Partner WOD” (Time)
For Time:
5,000m Row
200 Abmat Sit-ups
100 Burpee To Target (6 inch Above Fingers @Full Extension)
– Team member 1, working on the Rower meters.
– Team member 2, working through the Abmat sit-up and Burpee To target.
– You may rotate at any time until all workload is complete.
– Must complete abmat sit-ups before starting the B-Pull-ups.
SUBS
5,000m BIKE ERG
– 11,000m Bike
– 4,500m Ski Erg