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)