CrossFit Inventive – CrossFit

Warm-up

COUCH STRETCH 1 MIN E//S

30 SEC LOWER BACK/HIP FLEXOR

20 SCORPIONS F/B

30 SEC WRIST F/B

30 SEC PUPPY DOG POSE

————–

ACTIVATION

P1.

MACHINE

P2.

10 STRICT PUSH-UPS

10 SCAP PULLS

10 KIPPING SWINGS

(SWAP

P1.

MACHINE

P2.

10 AIR SQUAT

10 FROG HOS

5 STRICT PULL-UPS//RING ROWS

(SWAP)

———–

WOD SET UP

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 minute amrap:

7 Thrusters 35/25kg

7 Pull-ups

7 Burpees

7 Cal Machine

* SCORE FOR TOATL ROUNDS & REPS COMPLETED BETWEEN YOU & YOUR PARTNER
P1 completes a full round while partner 2 rest. Aim to put all movement together unbroken. We don’t want your partner standing around for to long.

SUBS

THRUSTERS:

lighter barbell

double dumbbell

PULL-UPS:

Ring Rows

Duel DB Bent Over Rows

Banded Lat pulldpwns

BURPEES:

JUST DO THEM