CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Banded Lower
30s Wrist
3 Way Puppy Dog Pose
30s Calf
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Activation
3 Rounds:
10 Barbell Good Mornings
10 Barbell Bent Over Rows
5-10 Wide Grip Strict Pull-ups
20 Dubz/40 Singles
1:00 Rest
Add loads to barbell if needed
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30 minute Cap (Time)
L1
10 Rounds For Time:
6 Burpee Pull-ups
6 Front Squats 60/40kg
36 Double-unders
—
L2
10 Rounds For Time:
6 Burpee Pull-ups/Jump as high as possible
6 Front Squats 40/30kg
36 Double-unders/65 Singles
—
L3
10 Rounds For Time:
6 Burpees
6 Double-Dumbbell Front Squats
65 Singles