CrossFit Inventive – CrossFit

Warm-up

Couch stretch 60 sec each side

Glute stretch 60 sec each side

Twisted Cross 30 sec each side

Puppy dog pose 30 sec

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P1.

60 sec machine

P2.

Plank

P1.

30 Glute bridges 1 sec pause

P2.

20 Alt shoulder taps + 10 HRPU

P 1.

30 air squats

P2.

15 Red banded press each side

P1.

60 Sec machine

P 2.

60 Sec Superman Hold

Metcon (Time)

Teams of 2

For Time:

100/80 Cal. Machine

60 Syncro Dumbbell Gobet Squats

100/80 Cal. Machine

60 Syncro Single Arm Dumbbell Hang Snatch

100/80 Cal. Machine

60 Syncro Single Arm Dumbbell Push Press

100/80 Cal Machine

RX= 1 x 22.5/15kg Dumbbell

M/M Teams – 100 Cal.

M/F Teams – 90 Cal.

F/F Teams – 80 Cal.

– Split calories as needed –