CrossFit Inventive – CrossFit

Warm-up

Lower Back Hipflexor x 30 E/S

Spiderman Lunge Hold x 30 E/S

Twisted Cross x 30 E/S

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P1.

Cal Machine

P2.

20 Halo Glute Bridges

30 Banded Pull aparts

10 Pass Throughs

P1.

Cal Machine

P2.

5 inchworm 1 push-up

5 Scap Pulls

5 Kipping Knee raises

Metcon (3 Rounds for reps)

You Go, I Go 1:1

10 minute amrap:

10 Cal Machine

6 Single Dumbbell Devils

1 x 22.5/15

Rest 2 minutes

10 minute amrap:

10 Cal Machine

10 Gorilla Box Jumps

Rest 2 minutes

10 minute amrap:

10 Cal Machine

6 T2B
Partner 1, work through the whole round. Partner 2 resting. Refresh the cals each time.

Score total reps each 10 minute block.

Score in-between block if possible.

SUBS

Devils Press:

Light weight

GBJ:

20 Lateral Jumps over Dumbbell

Toes to Bar

K2E

Kipping Knee raises