CrossFit Inventive – CrossFit
Warm-up
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
Twisted Cross 30s e.s
10 Active Supermans
10 Active Spidermans 5 rotations e.s
20s Calf e.s
30 Calf Pumps
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Partner Warm-up “You Go I Go”
6 x 20m Side Skips [10m Out, 10m Back] (3each)
10 x 20m Shuttle Runs [10m Out, 10m Back] (5each)
10 x 10m Bear Crawl [5m Out, 5m Back] (5each)
8 x 10m Duck Walk [5m Out, 5m Back] (4each)
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Warm-up to Box Jumps & T2B
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“Partner WOD” (Time)
3,000m Row
100 Box Jump Overs 24/20inch
2,000m Row
100 Toes To Bar
1,000m Row
100 Hand Release Push-ups
* Share workload as evenly as possible.
SUBS
ROW DISTANCE
– Double Distance Bike
– Ski 2,800/1800/100
BOX JUMP OVERS
– Step Overs
TOES TO BAR
– Toes as high as possible
– K2E
– Abmat sit-ups x 2
HRU’S
– From Knees/Knees & Toes
