CrossFit Inventive – CrossFit
Warm-up
P1:
10 x 10m Shuttle Runs
P2:
Machine Mod Pace until P1 Finishes
(swap)
1 Lap Inchworm 1 Push-up
1 Lap Spiderman Lunge Hold
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Front Rack 0:30 e/s
Wrist 0:30 e/s
——-
Partner Barbell:
10 Good Mornings
5 Deadlifts
5 Power Cleans
(Each)
Build To Barbell Weight.
—–
Metcon (AMRAP – Reps)
In Teams of 2
Every 7 Mins x 5 Rounds:
R1. 50 Cal Row/100 Wallball @9/6kg
R2. 50 Cal Row/100 Overhead Plate Sit-ups @10/5kg
R3. 50 Cal Row/100 Deadlifts @60/40kg
R4. 50 Cal Row/100 Burpees Over Bar
R5. 50 Cal Row/100 Power Cleans @60/40kg
Split Cals & Reps between team however you like. 1 Person works while the other rests.
You have 7 minutes to complete each section.
If Not move straight onto the Row on each Set.
Deduct total reps not completed in each set at the end.
Partner not rowing at the start of each set can write any missed reps on the whiteboard if they wish.
* Score Total Reps
SUBS
BARBELL
– Deduct Weight as needed.
– Bike Cals 50
– Row Cals 42
