CrossFit Inventive – CrossFit
Warm-up
Mobility
10 Scorpions F/B
30s Lower back/Hipflexor e.s
30s Twisted Cross e.s
30s Puppy Dog (Left/Right)
30s Pigeon e.s
1 Min Deep Squat Hold ( Drive Knees Out)
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Activation
10 Single DB RDL’s e.s
10 Single DB Alt Hang Snatches
4 Single DB Alt Devils Press
10 Scap Pulls
2 Jumping Pull-ups
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Warm-up To Movements and loads being used.
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Partner WOD (Time)
For Time:
You Go, I Go
20 Rounds: [10 each]
3 Burpee Pull-ups
2 Double DB Devils Press 22.5/15kg
1 WallWallk
Straight Into:
You Go, I Go
12 Rounds: [6 Each]
10 Cal Bike Sprint
10 Wallballs 9/6kg
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SUBS
3 Burpee Pull-ups
– Burpee Jump up as high as possible to Bar.
– 3 Push-up and 3 Burpee To Target
2 Double DB Devils Press 22.5/15kg
– Reduce Load
– Single DB Alt Devils Press
– 2 Double DB Devils Cleans
1 WallWallk
– In as far as possible
– 3 Inchworm No Push-ups
10 Cal Bike Sprint
– Same on any machine
10 Wallballs
– Reduce Load
– 10 Air Squats
