CrossFit Inventive – CrossFit
Warm-up
COUCH STRETCH 1 MIN E//S
30 SEC LOWER BACK/HIP FLEXOR
20 SCORPIONS F/B
30 SEC WRIST F/B
30 SEC PUPPY DOG POSE
————–
ACTIVATION
P1.
MACHINE
P2.
10 STRICT PUSH-UPS
10 SCAP PULLS
10 KIPPING SWINGS
(SWAP
P1.
MACHINE
P2.
10 AIR SQUAT
10 FROG HOS
5 STRICT PULL-UPS//RING ROWS
(SWAP)
———–
WOD SET UP
Metcon (AMRAP – Rounds and Reps)
Partner WOD
25 minute amrap:
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees
7 Cal Machine
* SCORE FOR TOATL ROUNDS & REPS COMPLETED BETWEEN YOU & YOUR PARTNER
P1 completes a full round while partner 2 rest. Aim to put all movement together unbroken. We don’t want your partner standing around for to long.
SUBS
THRUSTERS:
lighter barbell
double dumbbell
PULL-UPS:
Ring Rows
Duel DB Bent Over Rows
Banded Lat pulldpwns
BURPEES:
JUST DO THEM
