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.
