CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Glute 1:00 e/s
Front Rack 0:30
Puppy Dog 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
Calf 0:30 e/s
30 Calf Pumps
—–
P1: Machine
P2:
5 Power Cleans
5 Strict Push-ups
5 Pike HSPU’s
10 Step-ups
5 Box Jumps
(Swap)
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Set up…
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Partner WOD (AMRAP – Reps)
AMRAP 30:
5 Box Jumps 24/20 inch
3 Handstand Push-ups
1 Squat Clean 90/50kg
= 9 Reps Per Round.
* Max Calorie Bike Erg
P1; Completes 1 whole round of:
5 Box Jumps 24/20 inch
3 Handstand Push-ups
1 Power Clean 90/50kg
P2: Stays on the bike.
(Swap)
* Bike is going continuesly for 30 Minutes.
* Score Reps. Combined Reps from Calories & WOD.
