CrossFit Inventive – CrossFit

Warm-up

Glute Stretch 1 minute each side

Twisted Cross 30 sec each side

Spiderman Lunge Hold 30 sec each side

Calf Stretch 30 sec each side

30 Calf Pumps

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Partner warm-up

200m Run (together)

P1. 30 Banded Glute Bridges

P1. Machine until P1 completes Glute Bridges

Swap

P1. 5 Inchworm 1 push-up

P2. 10 Frog Hops

Swap

200m Run (together)

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“WOD Set Up”

Metcon (AMRAP – Rounds and Reps)

Partner Relay Style

30 minute amrap:

200m Run

16/12 Cal machine

12 Box Jump overs

12 Altaernating DB Snatches

Box- 24/20 inch

Dumbbell- 1 x 22.5/15kg
Partner 1 takes off on the run, Partner 2 remains at gym door until Partner 1 returns and tags Partner 2 into the run. P1 may continue on with the workout, P2 follows as soon as they return. P2 is never aloud to over take P1 in the workout. Each Partner clicks the clicker after they complete a full round. P2 must always wait until P1 completes the 200m Run.

Your score is total rounds and any extra reps completed between each partner.