CrossFit Inventive – CrossFit
Warm-up
Green banded shoulder mobility
30 red banded pull-aprts
10 pass throughs
15 forward facing pulls each side
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10 inchworm 1 push-up
30 sec lower back/hip flexor each side
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30 on/30 0ff Handstand holds on wall or wall walk hold
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20 on/40 off
L-ring hold
x 5 sets
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Go over Wod movements.
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Metcon (Time)
-Partner WOD-
For Time:
Buy In-
100 Cal Bike/Row/Ski
Then 3 Rounds:
20 Double DB Hang clean
@2×22.5/15kg
10 Ring/Bar Muscle ups/Dips
5 Rope climbs
Buy Out-
100 Cal Bike/Row/Ski
