CrossFit Inventive – CrossFit
Warm-up
Frog stretch 60 seconds
Couch Stretch 30 Sec each Side
Puppy Dog Pose 30 Sec Each Side
Samson Stretch 30 sec each Side
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Activation
Red Banded:
20 Pull aparts
10 Pass Throughs
10 Press each side
——-
10 Scap Push-ups
30 Sec Plank Hold
10 Reverse Lunges
10 Frog Hops
20 Sec Hollow Hold
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10 Plate Twist
5 OH-Plate Sit-ups
6 Alternating OH-Plate Lunges
6 Plate G2-OH
Metcon (Time)
For Time:
50-30-20
Overhead Plate Lunges
Russian Plate Twist
Straight Into:
10-20-30
Overhead Plate Sit-ups
Burpee to Plate
Straight Into:
50-30-20
HRPU
Plate Ground To Overhead
RX=1 x 15/10kg ‘Old Plate”
(20 minute Cap)
