CrossFit Inventive – CrossFit
Warm-up
– Couch 1:00 e/s
– Squat Hold 1:00
– Front Rack 0:30
– Puppy Dog 0:30
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ACTVATION
Work through with Partner in any order:
20 Halo Glute Bridges
20 Banded Good Mornings
15 Banded Press e/s
10 Box Step-overs
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Warm-up to Movements
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Metcon (Time)
(Cap 40:00)
Teams of Two
You go, I go…
30 Rounds:
1 DB Devils Press
3 DB Thrusters
5 DB Box Step overs
Buy- out:
100 Calorie Bike Erg
RX Dumbbell:
2 x 22.5/15kg’s
Box Height: 24/20 Inch
* Partner 1 completes a full round while Partner 2 Rest.
* Share the buy-out between partners how ever you like. Push as hard as possible.
SUBS
DUMBBELLS
– Reduce Load
– Single DB if need be.
BOX STEP OVERS
– Reduce Height
– Single DB Step overs
– Body weight
