CrossFit Inventive – CrossFit
Warm-up
Puppy Dog pose 30 sec
Twisted Cross 30 sec E/S
Pike 30 sec
——-
Pigeon Pose 30 E/S
Spiderman Lunge 30 E/S
Lower back/hipflexor 30 E/S
——
4 laps banded crab walks + 20 banded glute bridges
2 x 5 Single legged SLDL with KB + 20 KBS
——
Metcon (Time)
“Partner WOD”
For Time:
100-75-50-25:
Cal Row
Dumbbell Hang Snatch @1×22.5/15kg
Into:
25-50-75-100
Cal Bike
Kettlebell Swing @24/16kg
*Female/Female pairs scale Cals and reps back to:
80/60/40/20
20/40/60/80
