CrossFit Inventive – CrossFit
Warm-up
Banded Tricep 0:30 e/s
BandedBanded Tricep 0:30 e/s
Banded Pec 0:30 e/s
Banded Lat 0:30 e/s
—
Spiderman 0:30 e/s
Glute 0:30 e/s
Wrist 0:30
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ACTIVATION
3-5 Strict Pull-ups/Ring Rows
5 Box Step Overs
3-5 Reps of Both Barbell Movements Each
Establish Weights
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Metcon (AMRAP – Reps)
“MINUTE FOR MINUTE”
0:00-5:00
Power Snatches 35/25kg
6:00:11:00:
Burpee Box Jump Overs 24/20 inch
12:00-17:00:
Strict Pull-ups
18:00 24:00:
Hang Clean & Press 35/25kg
25:00-31:00
Max Cal Machine
*Partner 1 is working for a whole minute while Partner 2 is Resting.
Partner 2 will take over where P1 Left off and work for the next minute while Partner 1 is resting. Keep rotating “minute for minute” doing Three sets each, of each movement.
* Team member working can rest in the minute if needed but P2 can’t take over until it’s their minute to work.
* Score is both Partners accumulating Max Reps over all movements.
