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