CrossFit – Sat, Sep 23

CrossFit Inventive – CrossFit

Warm-up

100m Run

10 Leg Swing F/L

Active Spidermans + 5 Rotations e.s

Front Rack 30s

Twisted Cross 30s e.s

Wrist 30s

Squat Hold 30s

—

P1:

5 BB Thrusters

5 BB SDHP

6 Alt DB HC&J

6 ALT DB Hang Cleans

P2:

20 Calf Pumps

10 Scap Pulls

5 Kipping Knee Raises

5 Jumping Pull-ups

(Swap)

—

Warm-up to all movements

—

Partner WOD (Time)

50 Barbell Thrusters 40/30kgs

10 Syncro Burpee Pull-ups

50 Wallballs 9/6kg

20 Syncro Knees To Elbows

50 Single DB Alt Hang Clean & Jerks

30 Syncro HRPU

50 Barbell SDHP 40/30kg

40 Syncro DB Alt Hang Cleans

50 Lateral Burpee Over Barbell

50 Syncro Abmat Sit-ups

Buy Out:

200/150 Calorie Bike Erg.