CrossFit Inventive – CrossFit
Warm-up
Wrist Stretch 30 sec F/B
Front rack stretch 30 sec
Twisted Cross 30 sec e/s
——–
20 scorpions F/B
30 Sec Lower back/hipflexor e/s
30 Sec Spiderman Lunge Hold e/s
——-
Activation:
P1. Machine
P2. barbell:
10 Wrist Rotations
5 deadlifts
5 Power Snatch
5 Power Cleans
40 Double unders/50 Singles
(SWAP)
*Aim to keep all the machines inside the rigs so the floor is clear for barbell and Skipping.
Metcon (Calories)
30 minute Running Clock
“Partner WOD”
WOD 1.
Mins: 0:00-8:00
8 min AMRAP:
Max Calories:
Row/Bike/Ski
*Share workload how ever you like but work as hard as possible every effort. Shorter faster efforts are best for more Cals.
Rest mins 8:00-10:00 Record Cals
Into:
Metcon (AMRAP – Rounds and Reps)
WOD 2.
Mins 10:00-18:00
8 min AMRAP:
30 Double unders
5 Power Snatches 50/35kg
* 1 partner Completes a whole round, while the other rests.
Rest 18:00-20:00 Record Scores.
Into:
Metcon (AMRAP – Rounds and Reps)
WOD 3.
Mins 20:00-30:00
10 min AMRAP:
20 Cal Machine
20 Power Cleans 50/35kg
*Share workload each round as evenly as possible
*Score For Total Rounds & Reps between both partners.
