CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30
Spiderman 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
———
Halo Glute Bridges x 30
Banded Good Mornings x 20
1 Round:
5 Scap Pulls
5 Kipping swings
5 Strict piush-ups
5 Air Squats
——-
Set up for WOD.
Metcon (Time)
“WELCOME TO 20 x “22”
1 ROUND FOR TIME:
1. 22 Cal Machine
2. 22 Strict Push-ups
3. 22 Toes To Bar
4. 22 Box Jumps 24/20
5. 22 Lateral Bar Burpees
6. 22 Deadlifts 102.5/70kg
7. 22 Cal Machine
8. 22 Alt DB-Power Snatch 22.5/15
9. 22 Alt Lunges (Forward/Reverse)
10. 22 Air Squats
11. 22 Strict Push-ups
12. 22 Toes To Bar
13. 22 Burpees
14. 22 Cal Machine
15. 22 Deadlifts 102.5/70kg
16. 22 Weighted Box Step-ups 22.5/15
17. 22 Devils Press 22.5/15kg
18. 22 Alt Lunges (Forward/Reverse)
19. 22 Burpee Box Jump Overs
20. 22 Cal Machine.
*Share workload as evenly as possible with your partner on each exercise.
* Scale weight and exercises as needed.
