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