CrossFit Inventive – CrossFit
Warm-up
TABATA 20/10 X 10 ROUNDS ALTERNATE WITH PARTNER:
SKI
PLANK HOLD
—
30s Pigeon e.s
30s Glute e.s
30s Twisted Cross e.s
30s Puppy Dog
20s Calf e.s
30 Calf Pumps
—
P1:
10 Banded Pull aparts
10 Banded Press
10 Push Ups
10 Dual DB Bench
P2:
20 Halo Band Glute Bridges
10 Box Step-ups
10 Wall Balls
(Swap)
—
WOD Set-up & Go.
—
Partner WOD 40 min Cap (Time)
For Time:
40-30-20
Box Jump Overs 24/20 inch
Calorie Ski Erg
Dual Dumbbell Bench Press
150 Wallballs @9/6kg
150 Cal Ski Erg
20-30-40
Box Jump Overs 24/20 inch
Calorie Ski Erg
Dual Dumbbell Bench Press
RX Dumbbells : 2 x 22.5/15kg
RX Box: 24/20 Inch
One Partner working, One resting throughout!
