CrossFit Inventive – CrossFit
Warm-up
Foam Roll
Lats 1:00 e.s
4 mins of your choice
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Mobility
Banded Lower
Banded Upper
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Banded Activation
2 Rounds:
10 Pull-aparts
10 Pass Throughs
10 OHS
10 Good Mornings
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Metcon (No Measure)
Accessories
3 Rounds:
1:00 Ski Erg
15 Barbell Good Good Mornings
20s Hollow Hold
20s Top of ring support hold.
20s Bottom of ring support hold.
5 Kipping Ring Swings
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Metcon (Time)
RX
4 Rounds For Time:
20/17 Calorie Row
15 Wallballs 9/6kg
10 Deadlifts 70/47.5kg
15 Hand Release Push-up
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L1
4 Rounds For Time:
25/20 Calorie Row
15 Wallballs 9/6kg
10 Deadlifts 60/40kg
15 Hand Release Push-up/Knees
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Reduce load as needed.
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