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

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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.