CrossFit Inventive – CrossFit
Warm-up
Two Part WOD
Part A is scored for total reps {Cals).
Part B is scored for time.
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Mobility
Double Carpark Run
10 Leg swings F/L
30s Standing Quad e.s
30s Standing Calf e.s
30s Lat on upright e.s
30s Pec on upright e.s
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Activation
20s Hollow Hang
10 rest
20s Plank Hold
10 rest
20s Glute Bridge Hold
10 Rest
20s Active Supermans
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Set-up & warm-up to movements
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Metcon (Calories)
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Part A. [0:00-16:00]
Intervals [1 partner works for a whole min, the other rests. Rotate each minute]
1 min On/1 Minute Off x 8 Rounds Each
Max Cal Bike (same on any machine)
Score: Total Cals
Rest [16:00-18:00]
Into….
Metcon (Time)
Part B. [18:00-40:00]
22 min cap
3 Rounds For Time:
400/300m Run [Together]
12 Burpee Box Jump Overs 24/20 inch
24 Pull-ups
42 Kettlebell Swings 24/16kgs
share BBJO’s, pull-ups and swings as evenly as possible.
400/300m Run: 400/300m Row/Ski. 900/700m Bike erg.
