CrossFit Inventive – CrossFit
Warm-up
Banded Lower Body
Twisted Cross 30s e.s
Samson + Tricep 30s e.s
Calf 20s e.s
30 Calf Pumps
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ACTIVATION
P1: Machine of your choice @ Moderate Pace
P2:
20 Banded Pull aparts
10 Banded Pass Throughs
10 Alt Box Step-ups
10 Scap Pulls
5 Kipping Swings
[swap]
—-
[Set Up/Warm-up to movements]
—
Metcon (Time)
For Time:
3 Rounds:
21-15-9
Pull-ups
42-30-18
Calorie Ski Erg
Directly Into….
3 Rounds:
21-15-9
Single Dumbbell Alt Devils Press
42-30-18
Calorie Row
Directly Into….
3 Rounds:
21-15-9
Box Jump Overs 24/20 Inch
42-30-18
Calorie Bike Erg
[Time Cap: None}
* Share workload as evenly as possible throughout.
