CrossFit Inventive – CrossFit
Warm-up
Two x Carpark Runs
3 Inchworms + 3 Push-ups each rep
30s Spideman Lunge Hold
30s Pigeon e.s
30s Twisted Cross e.s
——
Activation
20 Banded Press
10 Scap Pulls
10 Kipping High Knee Raises
10 HRPU
30s Dead-hang from pull-up bar
——-
Partner WOD (Time)
Buy-In:
400m Dual Dumbbell Farmers Carry 2 x 22.5/15kgs
Into…
30-25-20-15-10-5
Toes To Bar
60-50-40-30-20-10
Single DB Alternating Hang Clean & Jerks
30-25-20-15-10-5
Hand Release Push-ups
Buy-Out:
400m Dual Dumbbell Farmers Carry 2 x 22.5/15kgs
—-
Sharing Workload Throughout.
3.2.1.Go,
Share Farmers carry, ones you return reminder that your grip will be smoked for the toes to bar. Go small faster sets with your partner.
Complete :
30 T2B, move down to the 60 HC&J and 35 HRPU. Back to the top to share 25 T2B, 50 HC&J, 25 HRPU and so on.
Once all three movements are complete in that order, finish the last 400m Farmers carry.