CrossFit Inventive – CrossFit

Warm-up

Glute stretch 30 sec each side

Spiderman Lunge Hold each side

Twisted Cross 30 sec each side

Puppy Dog Pose 30 sec

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P1:

Activation

20 Red Banded Pull aparts

10 Pass throughs

10 OHS

10 Press each side

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P2: 30/20 Cals on Machine

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WOD SET UP

Metcon (Calories)

30 minute running clock

Teams of 2 (1:1)

5 rounds each

21/15 Calorie Machine

15 Hang Power Snatch

9 Burpee Box Jump Overs

RX= 35/25kg

Box= 24/20 inch

Remaining time:

Max Cal machine

*Score max cals in remaining time.
Hang Power Snatch:

Scale weight as needed.

Burpee Box Jump Overs:

Scale height as needed or burpee step overs.