CrossFit Inventive – CrossFit
Warm-up
20s Front Plank Hold
10r
20s Left Side Plank Hold
10r
20s Front Plank Hold
10r
20s Right Side Plank Hold
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Twisted Cross 30s e.s
Table Top 30s
Spiderman Into Hamstring 30s e.s
Squat Hold 30s
20s Calf e.s
30 calf Pumps
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P1:
Ski Moderate
P2:
10 HRPU
10 Scap Pulls
3 Strict Pull-us
(Swap)
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Build To Bench Weight
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Metcon (Time)
For Time:
20-18-16-14-12-10-8-6-4-2
Barbell Bench Press @80/50kg
Burpee Pull-ups
* 20Cal Ski Sprint Between Each Round
We are sharing the workload as evenly as possible on the Bench Press & Burpee Pull-ups.
Aim to get Bench Press Load as close to RX as possible as we are sharing the reps. Each partner must be able to complete the reps without partner spotting you through the reps. Only Help Un-Rack and Re-Rack The Bar.
– SUB Dumbbells If needed.
– Burpee Jump as high as possible. Go to lower pull-up bars.
– Same Cals On all machines