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.