CrossFit Inventive – CrossFit
Warm-up
P1: Row (Steady)
P2:
10 Banded Pull-aparts
10 Banded pass Throughs
10 Banded Press
20 Halo Glute Bridges
10 Air Squats
(Swap)
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Mobility
Lower Back 30s e.s
Seated Single Leg Quad Pull 30s e.s
Twisted Cross 30s e.s
30s Puppy Dog (Right)
30s Puppy Dog (Left)
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Warm-up To DB Movements.
Practice Syncro.
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Partner WOD (Time)
For Time:
1,000m Row
50 Lateral Burpee Over Rower
30 Syncro Single DB Hang Power Snatches
800m Row
50 Burpees
30 Syncro Single DB Power Cleans
600m Row
50 Jumping Lunges
30 Syncro Single DB Thrusters (5’s)
400m Row
50 Air Squats
30 Syncro Single DB Hang Power Cleans
200m Row
50 HRPU’s
30 Syncro Single DB Push Press (5’s)
RX:1 x 22.5/15kg Dumbbell Each.
