CrossFit Inventive – CrossFit
Warm-up
2 Rounds:
P1: 30s Ski
P2: 30s Squat Hold (Knees Out)
Swap
P1: 30s Ski
P2: Plank Hold
Swap
—
Lower Back 30s e.s
Twisted Cross 30s e.s
3 Way Puppy Dog 20s each
—
ACTIVATION
20 Banded Good Mornings
20m Deadball Carry Each
1 Rope Climb/3 Laying To Standing Rope Climbs
—-
Metcon Partner WOD (Time)
For Time:
Buy In: 60 Dual Dumbbell Floor Press 22.5/15kgs
27-21-15-9
Cal Ski
Burpee Pull-ups
27-21-15-9
Cal Ski
100m Deadball Carry at Stomach @AHAP
Between Each Round.
27-21-15-9
Cal Ski
5 Rope Climbs Between each Round.
Buy Out: 60 Dual Dumbbell Floor Press 22.5/15kgs
—
SUBS
SKI CALS
– All machines same cals
BURPEE PULL-UPS
– Burpee Jump as high as you can
– Burpee To Target
100M DEADBALL CARRY
– KB Carries
ROPE CLIMBS
– Climb as high as possible
– 3 Laying To Standing = 1 Reps
– 3Strict Pull-ups = 1 Rep
– 5 Ring Rows = 1 Rep
– 5 TNG Deadlift = 1 Reps
