CrossFit Inventive – CrossFit
Warm-up
Double Carpark Run
Tabata 20/10 x 8: Plank Hold
—-
Spiderman 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
Calf 0:30 e/s
30 Calf Pumps
—–
P1:
10 Scap Pulls
5 Kipping Swings
3 Strict Pull-ups/Ring Rows’s
P2:
10 Kettlebell Deadlifts
5 Kettlebell Swings
5 HRPU
(Swap)
Metcon (Time)
“DOUBLE HELEN”
3 Rounds For Time
800m Run
42 Kettlebell Swings
24 Pull-ups
Kettlebell RX: 24/16kg
With a Partner:
800m Run together.
Share workload on KBS & Pull-ups as evenly as possible.
Can’t start work until both Partners are in the gym.
SUBS
RUN
– Don’t make eccuses not to run.
– Row 800m
– Ski 800m
– Bike 2,000m
KETTLEBELL SWINGS
– Reduce Load
– KB-SDHP
PULL-UPS
– Banded Chin Over Bar
– Ring Rows
– Push-ups
