CrossFit Inventive – CrossFit
Warm-up
60 second couch stretch E/S
4 laps banded crab walks
30 green banded SLDL
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3 rounds:
100m run
3 inchworm 1 push up
5 wall squats
10 Hollow rocks
20 sec superman hold
10 slow calf pumps squeezing heals into the ground!
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WOD Set up.
Metcon (Time)
Partner WOD
2 rounds for time:
300 Double unders
50 Dumbbell Burpee Box Step Over @24/20inch
50 T2B/K2E
1000m Run (together)
Double Dumbbell weight= 2 x 22.5/15kg
Please do not drop dumbbells on the boxes, start and finish with them on the floor!!!!!!
