CrossFit Inventive – CrossFit
Warm-up
Carpark run
1 lap inchworm
1 lap Spiderman lunge
20 scorpions Lower/back hipflexor
Glute 0:30 e/s
Twisted cross 0:30 e/s
Puppy Dog 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
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10 Barbell Good Mornings
10 Wrist Rotations
5 Push jerk
3 Power clean
3 Clean & Jerks
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Build to weight
Metcon (Time)
“Partner WOD”
For Time [38 Minute Cap]:
40 Clean and Jerks 60/40kg
1 Mile Run (1600m)
12 Rope Climbs
1 Mile Run
100 Syncro Burpees
– Share workload on the Clean & Jerks evenly as possible.
– Run has to be together
– Rope climbs 1:1 (6 each)
– 100 Burpees has to be in time. (both partners completes 100 Burpees)
