CrossFit Inventive – CrossFit
Warm-up
1 x carpark run
10 leg swings forward /Lateral
30 green banded SLDL
4 laps banded crab walks
2 laps banded monster walks
20 scorpions front/back
30 sec lower back stretch
30 sec calf stretch E/S
10 HRPU down slow/up fast
10 scap pulls
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Deadlift (3 @70%, 1 @75%, 3 @70%, 1 @80%, 3 @70%, 1 @85%)
Record you last heavy single rep.
Metcon (Time)
Partner WOD
For Time:
1000m run (together)
80 Burpee pull-ups
80 Dumbbell Alt hang Snatch @1×22.5/15kg
20 min Cap