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-