CrossFit Inventive – CrossFit
WARM-UP (No Measure)
P1 Row
P2 Carpark Run
(Swap)
Spiderman 0:30 e/s
Glute 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
——
P1:
10 Barbell Good Mornings
10 Wrist Rotations
5 Power Cleans
P2:
3 Rounds:
4 Push-ups
8 Air Squats
(Swap)
—-
Metcon (AMRAP – Rounds and Reps)
Teams of Two (32 Minutes)
AMRAP 5 X 6 Minutes
500M Row
Max Rounds of “The Chief”
Rest 1 Minute Between Sets.
1 Round of “The Chief”
3 Power Cleans
6 Push-ups
9 Air Squats
– Row 250m each
– Go Round for Round of “The Chief”
– Rotate the row starting order each round if you wish.
– Take off where you left each set.
– Score total rounds & reps.
