CrossFit Inventive – CrossFit
Warm-up
2 mins steady pace machine
Twisted Cross 30s e.s
Lower Back Hipflexor 30s e.s
Pigeon 30s e.s
Active Spidermans + 5 Rotations e.s
30 Calf Pumps
—
Activation
20s Box Step-ups
10 Rest
20s Deadball Hold @stomach
10 Rest
20s HRPU
10 Rest
20s Hollow Scap Hold
10 Rest
30s Machine
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Metcon (AMRAP – Rounds and Reps)
AMRAP 33:
60 Cal Bike Erg
50 Dual Dumbell Bench Press
40 Dual DB Box Step-ups
30 Pull-ups
20 Cal Ski Erg
100m Deadball Carry @Stomach (@AHAP)
RX Dumbbells: 2 x 22.5/15kgs