CrossFit Inventive – CrossFit
Warm-up
Frog stretch 2 min
Couch stretch 60 sec E/S
30 sec Glute stretch E/S
puppy dog pose 30 sec
twisted cross 30 sec E/S
2 laps banded crab walks
10 Banded glute bridges
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Set 1.
100m row
10 air squats
5 scap pulls
Set 2.
100m row
5 Barbell thrusters
5 kipping swings
Set 3.
100m row
5 Barbell thrusters
5 pull-ups
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WOD Set up in heats.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
RX=20/15kg Barbell.
Metcon (No Measure)
Midline:
12 minute emom:
min 1- 20 sec L-ring hold
Min 2- 40 plate twist @5kg
Min 3 – 15 reverse crunches
