CrossFit Inventive – CrossFit
Warm-up
Cycle through:
30 sec twisted cross each side
30 sec puppy dog pose
——–
30 red banded pull-aparts
30 Alt Shoulder taps
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2 rounds:
4 ring rows
5 kipping swings
6 air squats
8 split lunge jumps
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Metcon (No Measure)
Skills & Clean
On every 1:30 x 7 Sets:
5 Toes to bar
3 Bar Muscle ups
2 Squat clean
*Clean can be drop reset
* Same weight for all sets.
Metcon (AMRAP – Rounds)
Partner WOD
12 Min AMRAP:
10 x Dumbbell Hang Split Snatch @1.22.5/15kg
8 Box Jump overs @24/20inch
1 Rope Climb
Partner A completes a full round while partner B rest.
Record completed rounds between you and your partner.
