CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30
Wrist 0:30 e/s
—————
20 Halo Glute Bridges
5 Inchworm 1 Push-up
P1.
10 Wrist Rotations
5 Thrusters
P2.
3 laying to standing Rope Climbs
Or
1 Rope Climb
Metcon (Time)
20 Rounds For Time:
1 Rope Climb
10 Thrusters 40/30kg
* Partner 1 Completes 1 Full Round While P2 Rest.
* Keep working 1:1 until 20 rounds are complete.
SUBS
ROPE CLIMBS
– 3 laying to standing
– 5 Ring Rows (As hard as possible.
– 10 Kettlebell Swings
THRUSTERS
– Reduce weight as needed.
– Dual Dumbbell
– Single Dumbbell (5 each side)
