CrossFit Inventive – CrossFit
Warm-up (No Measure)
2 carpark runs
10 leg swings forward/lateral
3 rounds:
10 Red banded pull aparts
5 Strict push ups
5 scap pulls
30 sec spiderman lunge hold
30 sec glute stretch E/S
30 sec spiderman lunge E/S
60 sec hammy stretch
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Partner Tabata 20/10
Slam ball
plank hold
Metcon (Time)
4 rounds for time:
300 m Run together
30 pull-ups/ring rows
40 Box Jump overs @24/20 inch
50 KBS @24/16kg
*one partner must hold the pull-up bar the whole time while the other is doing PU’s for reps to count.
*Share workload evenly on KBS.
* Box jumps must be done in relay style, e.g.partner 1 jumps over, then partner 2 follows to make it 2 reps, so on.
No cap
