CrossFit Inventive – CrossFit
Warm-up
30 Red banded face pulls
30 Red Banded Lat Pull-downs
30 Sec Plank Hold
Puppy Dog pose 30 sec
20 Scorpions Front only
30 sec Glute E/S
30 sec Samson stretch E/S
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Accessory Warm-up:
4 x 8 Banded Russian KBS
Use a moderate weight KB and use only red,black or orange band
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Metcon (Time)
Partner WOD
20 Rounds For Time:
21 Abmat Sit-ups
15/10 Cal Row
9 Lateral Burpee Over Rower
*Go Round For Round with Partner (10 Each)
-40 minute Cap-