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

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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)