CrossFit Inventive – CrossFit

Warm-up

Glute Stretch 60 sec

Lower back hipflexor 30 secE/S

Puppy dog pose 30 sec

Calf stretch 20 sec E/S

30 calf pumps

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P1.

Carpark run

3 inchworm 1 push-ups

10 frog hops

30 sec plank hold

P2.

15/10 cal machine

10 air squats

10 Alternating lunges

10 Hollow rocks

Swap and repeat.

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Set up for WOD

Metcon (Time)

For Time:

Buy in:

Run 800m with Partner

Into:

6 Rounds Each:

5 Burpee Pull ups

12 Alternating Dumbell Snatch

15/10 Cal Machine

Buy out:

800m Run Together
Partner 2 can start burpee pull-ups once p1 starts cals.

Run is to the end of the wooden foot bridge.

if you cannot do Burppee pull-ups complete 8’Burpee to target.