CrossFit Inventive – CrossFit

Warm-up

Lower Back/Hipflexor 1 minute each side

Puppy Dog Pose 30 seconds

Twisted Cross 30 seconds each side

Glute Stretch 30 seconds each side

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Each Partner Perform 2 Rounds of Each:

P1.

10 Strict Push Ups

5 KB- Push Press Each Arm

10 Hollow Rocks/V-Sits

P2. Moderate pace on Machine

(Swap)

Metcon (AMRAP – Rounds and Reps)

30 Minute amrap:

8 Barbell Floor Press ( 1:1 )

12 Double Kettlebell Push Press (1:1)

16 Cal Machine (1:1)

RX Weights=

Floor Press: 60/40kg

Double Kettlebell Push Press: 2 x 16/12 kg
Partner 1 completes 8 Floor press while Partner 2 is a spotter. Once partner 1 has completed the 8 Floor Press P2 must complete 8 reps before moving onto the Double Kettlebell push Press where P1 will work and P2 Will rest, swap then move onto the calories where the same system applies.

The 1:1 work rest on each exercise will give you enough rest to work hard for the 30 mins on each exercise.

Score for Total Rounds And Reps.

1 Round = Both partners completing a full round.