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