CrossFit Inventive – CrossFit
Warm-up
P1: Carpark run
P2: Machine
[Swap]
20 Scorpions F/B
Lower Back/Hipflexor 30s e.s
Pigeon 30s e.s
Twisted Cross 30s e.s
Rear DeltReach Through 30s e.s
—–
ACTIVATION
20 BANDED GOOD MORNINGS
20 BANDED PULL APARTS
10 BANDED ROWS
20m WALKING LUNGES
30sHANGING KNEE RAISE HOLD
30 CALF PUMPS
—
“PARTNER WOD” (AMRAP – Rounds and Reps)
AMRAP 30:
500M SKI ERG
100M FARMERS CARRY
300M RUN (TOGETHER)
RX Farmers Carries: 2 x 24/16kg Kettlebells
@3.2.1 Go…
Partner 1 Completes the 500m Ski Erg, while Partner 2 Completes the 100m Farmers Carry. Partners Can’t Swap until both movements are complete.
Once complete, commence a 300m Run together.
When both partners return from the run, partner 2 will complete the ski meters, partner 1 completes the farmers carry, so on…
SUBS
500M SKI
– 600m Row
– 12,00m Bike
– 500m Run
FARMERS CARRIES
– Reduce Load
300M RUN
– 300m Row
– 700m Bike
– 300m Ski
