CrossFit Inventive – CrossFit
Warm-up
Spiderman 0:30 e/s
Glute 0:30 e/s
Lowewr Back 0:30 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog 0:30 each
———-
P1:
Cals Machine @Moderate Pace
P2:
20 Banded Good Mornings
10 Banded Pull-aparts
10 Pass Throughs
30 Sec Hanging Knee Raise.
(Swap)
Partner Barbell Snatch Warm-up
5 Hang Power Snatch Each
Establish Weight.
———
Metcon (2 Rounds for reps)
AMRAP 30:
PA:
Max Calorie Ski Erg
PB:
AMRAP:
50m Farmers Carries @2×32/24kg Kettlebells
10 Hang Power Snatch @35/25kg
Ski is being occupied for the 30 minutes.
Part 1 Ski For Max Cal while P2 Completes one full round of Part B.
Keep Alternating until 30 minutes is complete.
Score Part A total Calories Completed in 30 minutes.
1 Cal = 1 Rep.
Part B Score:
1 Round = 12 Reps
2 Rep for 50m Carry (1 rep per 25m) + 10 Reps for Hang Power Snatch.
SUBS
SKI ERG CALS
– Max Cals On any Other Machine.
HANG POWER SNATCHES
– Reduce Load
– Sub Dumbbell x 2
– Hang Power Clean.