CrossFit Inventive – CrossFit

Warm-up

20 scorpions Front/back

30 sec Lower Back/Hipflexor each side

30 Sec Glute Each side

30 Sec Puppy Dog Pose

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Midline:

15 min emom: (5 sets)

Min 1 – 20 Sec L-Sit

Min 2 – 20 Hollow Rocks

Min 3 – 20 V-Sits

Metcon (AMRAP – Rounds and Reps)

25 Minute Amrap:

1 Rope Climb

10 Deadball To Shoulder @AHAP

20 Abmat Sit-ups

30/21 cal Row/Bike
SUBS:

ROPE CLIMB

3 attempts to wrap your feet

3 Laying to standing rope climbs

5 Strict Pull-ups

MedBall To Shoulder

Double Dumbbell Power Clean

Calories

22/16 cal Assault Bike/Ski Erg