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