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