CrossFit Inventive – CrossFit
Warm-up
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Double Carpark Run
10 Leg Swings F/L
30s Standing Quad e.s
30s Calf On Uprights e.s
30s Spiderman e.s
30s Front Rack e.s
30s Wrist e.s
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BARBELL ACTIVATION
P1.
20 Banded Good Mornings
20 Halo Glute Bridges
30 Calf Pumps
P2.
Barbell:
5 Front Squats
5 Push Press
3 Thrusters
5 SDHP
[Swap]
Metcon (Time)
Australia Day Partner WOD
5 Rounds For Time:
400m Run
20 Box Jumps [24/20]
20 Sumo Deadlift High Pulls 42.5/30kg
20 Thrusters 42.5/30kg
Rest 1 Minute After Each Round.
*Share Workload with Partner as evenly as possible.
400m Run Together.
If you can’t run, share: 1,000m Bike, 600m Row or 600m Ski.
Reduce Barbell as needed.
Sub Kettlebell/Dumbbells for Barbells as needed.
Box step-ups for box jumps.