CrossFit Inventive – CrossFit
Warm-up
10 Leg Swings F/L
Standing Quad 0:30 e/s
5 Inchworm 1 Push up
Spiderman Lunge Hold 0:30 e/s
10 Alt Cossacks
Static Squat Hold 0:30
———–
P1>
20 Banded SLDL
20 Banded Pull aparts
10 Press E/S
10 Scap Pulls
10 Kipping Swings
5 Stict Pull ups/Ring Rows
P>
Cals on Machine
(Swap)
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP:
30 Cal Row
1 Round Of “DT”
1 Round Od “Cindy”
30 Cal Row
1 Round Of “DT”
1 Round of “Cindy”
——–
1 Round of “DT”
12 Deadlifts 70/47.5kg
9 Hang Power Cleans 70/47.5kg
6 Push Jerks 70/47.5kg
1 Round of “CINDY”
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round =
1 Round Of “DT”
1 Round Of “Cindy”
30 Cal Row
1 Round Of “DT”
1 Round of “Cindy”
1 Round of “DT”
12 Deadlifts 70/47.5kg
9 Hang Power Cleans 70/47.5kg
6 Push Jerks 70/47.5kg
* Share calories evenly
* Share Cindy & DT as evenly as possible.
* Or P1 do the whole round of DT, P2 Do the whole round of Cindy, complete Cals, the swap.
SIUBS
ROW CALS
– All machines the same cals today.
CINDY
– Ring Rows
– Push ups from Knees
“DT”
– Reduce Barbell Load
– Double Dumbbell
