CrossFit Inventive – CrossFit
Warm-up
Standing Quad Stretch 0:30 e/s
10 Leg Swing F/L
5 Inchpwrm 1 Push up
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30 e/s
20 Scorpions F/B
Lower back/Hipflexor 0:30 e/s
——————-
Babell:
P1:
10 Wrist rotaions
10 Good Mornings
3 Front Squats
3 Squat Cleans
3 Clean & Jerks
P2:
Machine
(Swap)
Metcon (Time)
Partner WOD
For Time:
4000m Bike Erg
30 Squat Cleans 60/40kg
2500m Bike Erg
30 Clean & Jerks 60/40kg
4000m Bike Erg
Share the wrokload as evenly as possible on the bar and machine.
SUBS
BIKE ERG METERS
– Half Distance Row
– Ski: 3200/200/3200
– BARBELL
– Reduce weight as needed.
– Aim to share with a partner that your not adjusting the weight. Only one bar per Team if the class has big numbers.
