CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog 0:30 e/s
Wrist 0:30
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ACTIVATION
P1:
Bike
P2:
20 Banded Pull Aparts
10 Banded Press
10 Dual DB Deadlifts
4 Dual DB Push Press
4 Dual DB HPS
4 Dual DB Devils Press
(Swap)
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Metcon (Time)
For Time:
30-20-10
Calorie Bike Erg
Dual Dumbbell Burpee Box Step Overs
10-20-30
Calorie Bike Erg
Dual Dumbbell Hang Power Snatch
30-20-10
Calorie Bike Erg
Dual Dumbbell Push Press
10-20-30
Calorie Bike Erg
Dual Dumbbell Devils Press
30-20-10
Calorie Bike Erg
Dual Dumbbell Hang Clean & Press
RX Dumbbells: 2 x 15/10kgs
Dual Dumbbell Devils Press
