CrossFit Inventive – CrossFit
Warm-up
20 scorpions F/B
30 sec Lower back/Hipflexor e/s
30 sec twisted cross e/s
30 sec calf stretch e/s
30 Calf Pumps
————–
P1. 20 green banded SLDL + 20 Halo Glute Bridges
P2. Machine
(swap)
P1. 10 HRPU + 30 Dubz/60 singles
P2. Machine
(Swap)
Test out weights for Dual DB Devils Press/Thrusters
Metcon (AMRAP – Rounds and Reps)
“Heads Or Tails”
AMRAP 25:
Buy-In: 5,000/ Bike Erg
Max Rounds with Time Remaining:
5 Pull-ups
30 Double-unders
5 Dual Dumbbell Devils Press-Thrusters
You Go, I Go Round for Round.
(1 Works, 1 Rest)
* Share Bike erg meteres evenly as possible.
One you have finished Bike meters, one partner completes a full round of:
5 Pull-ups
30 Double
5 Dual Dumbbell Devils Press-Thrusters
You Go, I Go Round for Round.
The other resting.
Then partner 2 completes a full round, while P1 recovers for a full round.
SUBS
Pull-ups:
– Strict
– Banded chin over bar
– Ring Rows
Double-unders:
60 Singles
Dual Dumbbell Devils Press-Thrusters
– Chose light dumbbells
– Burpee + 2 air squats = 1 rep
