CrossFit Inventive – CrossFit
Warm-up
Mobility
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Pigeon e.s
30s Puppy Dog
30s Calf e.s
30 Calf Pumps
—
P1:
30 s Machine
30s Plank Hold
30s Skipping
P2:
10 KB SLDL
10 KBS
10 Alt Box Step-ups
10 Air Squats
(Swap)
Partner WOD (Time)
Partner Intervals
P1 Work
P2 Rest
Work through alternating 1 minute on 1 minute off until all workload is complete:
100 Kettlebell Swings 24/16kgs
100 Cal Row
100 Abmat Sit-ups
100 Single Kettlebell Box Step-ups 24/16kgs
100 Double-unders (each) (double in singles)
100 Cal Row
Subs
Russian KBS/Reduce Load
Box Step-up 24/20 inch
Reduce KB Load as needed
F/F Team: 75 Cals
M/F Team: 80 Cals
