CrossFit Inventive – CrossFit
Warm-up
1:00 Bike
1:00 Shuttle Runs x 10m
10 Leg Swings F/L
Spiderman 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
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ACTIVATION
30 Halo Glute Bridges
30 Alt Shoulder Taps
30 Abmat Sit-ups
30 Banded Good Mornings
30 Sec Plank Hold
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1 Round Each of Part B
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Metcon (Time)
AMRAP 30:
6 KB-SDHP 24/16kg
6 Wallball 9/6kg
6 Burpees
* Max Calorie Bike Erg
Partner A Completes AMRAP of:
6 KB-SDHP 24/16kg
6 Wallball 9/6kg
6 Burpees
Partner B Completes 5 Minutes of Max Calorie Bike erg.
Once the 5 minutes is complete, PA Takes off where PB Left Off, PB Resumes Bike Calories where PA Left Off. Keep rotating every 5 Minutes until 30 minutes is complete.
Score is combined Reps from Part A and Calories, Part B.
