CrossFit Inventive – CrossFit
Warm-up
Ski erg
30 Sec On/30 Sec Off for 5 Minutes@Mod pace
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Glute 0:30 e/s
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20 Banded Pull-aparts
20 Banded Good Earnings
10 Kipping Knee Raises
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5 Barbell SDSHP Each
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Build up to each Movement
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Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
50 Wallball@9/6kg
40 Cal Ski Erg
30 Barbell SDHP 35/25kg
20 Toes To Bar
10 Syncro Burpees
Reload back to the top after each set.
Enjoy!
– Same Cals on all machines, aim to get on a ski.
– Toes To Bar: Knees to elbows, knees as high as possible, 40 abmat sit-ups.
