CrossFit Inventive – CrossFit
Warm-up
2 ROUNDS:
P1. CARPARK RUN
P 2. MACHINE
(SWAP)
—
1 LAP SPIDERMAN
1 LAP INCHWORM
1 LAP BEAR CRAWL
—-
P 1:
30 CALF PUMPS
10 ALT BOX STEP-UPS
40 DOUBLE-UNDERS
P2:
20 BANDED GOOD MORNINGS
10 BANDED PRESS E/S
(SWAP)
Metcon (AMRAP – Reps)
“INTERVALS”
Partner WOD
AMRAP 6:
1:00 ON/1:00 OFF (3 rounds each)
Max Reps Double Kettlebell Push Press 16/12kgs
Directly Into….
AMRAP 6:
1:00 ON/1:00 OFF (3 rounds each)
Max Reps Deadball To Shoulder
Directly Into….
AMRAP 6:
1:00 ON/1:00 OFF (3 rounds each)
Max Reps Double Kettlebell Box Step-ups (20 inch M&F)
Directly Into…..
AMRAP 6:
1:00 ON/1:00 OFF (3 rounds each)
Max Calorie Bike Erg ( 1 Cal = 1 Rep)
Directly Into….
AMRAP 6:
1:00 ON/1:00 OFF (3 rounds each)
Max Reps Double-unders (2 Singles = 1 rep)
SCORE TOTAL REPS
Partner 1 Works as hard as possible for 1 Minute while Partner 2 Rest. Rotate each minute accumulating max reps on each exercise.
If you stop in your minute, P2 is NOT aloud to take over.
Partner resting , control the clicker or write numbers on the white board.
Scale weight as needed.
Big classes will have to partner up with someone their own strength as Deadballs are limited.
