CrossFit Inventive – CrossFit
Warm-up
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Pigeon e.s
30s Twisted Cross e.s
30s Puppy Dog Pose
—
P1:
Machine
P2:
1 Round
15 Banded Good Mornings
50m Run
5 Burpees
5 Air Squats
3 Strict Pull-ups/5 Ring Rows
[swap]
—
“Teams Of 2” (AMRAP – Rounds and Reps)
AMRAP 36
“I Go, U Go”
15 KBS @24/16Kg
12 Cal Bike
9 Burpees
6 Air Squats
3 Pull-ups
P1, completes a whole round while P2 is resting.
No Sharing rounds!
SUBS
KBS
– Reduce Reps
– Reduce LOAd
12 CAL BIKE
– 12 Cal on any other machine
9 BURPEES
– 9 Frog Hops
– Or Just do them!
– Reduce Reps
6 PUSH UPS
– From Knees/Knees & Toes
– Reduce Reps
3 PULL-UPS
– Banded
– Ring Rows
