CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e.s
Lower back/Hipflexor 30s e.s
Glute 30s e.s
Twisted Cross 30s e.s
Puppy Dog 30s
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ACTIVATION
P1:
Machine
P2:
10 Banded Pull aparts
10 Banded Pass Throughs
10 HRPU
10 Scap Pulls
1 Rope Climb/Sub
(Swap)
—
“Partner WOD” (Time)
For Time:
100-80-60-40-20
Calorie Bike Erg
6 Rope Climbs Between each round.
Directly Into….
2023m Row
* Share workload as evenly as possible throughout.
SUBS
100-80-60-40-20
Calorie Bike Erg:
– Row Same Cals
– 90-70-50-35-20 Cal Ski
6 Rope Climbs
– Climb as high as possible
– 3 laying To Standing = 1 Rep
– 3 Strict Pull-ups = 1 Rep
– 3 Strict Push-ups = 1 Rep
