CrossFit Inventive – CrossFit

Warm-up

Carpark Run

10 Leg Swings F/L

Calf On Upright 0:30 e/s

Spiderman 0:30 e/s

Glute 0:30 e/s

Twisted Cross 0:30 e/s

Front Rack 0:30

Wrist 0:30

————-

Barbell

P1.

10 Good Mornings

5 Front Squats

5 Power Cleans

——-

P2.

10 Scap-Pulls

5 Kipping Swings

10 HRPU

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Workout Prep……

Metcon (AMRAP – Rounds and Reps)

Thirty 4!

AMRAP 34:

34 Power Cleans 70/50

500m Run (Together)

34 Burpee Pull-ups

34 Floor Press 70/50

500m Run

34 Front Squats70/50

Accumulate 1:00 Hanging Knee Raise (Together)

*Sharing Workload Throughout.
SUBS

– Reduce Barbell Weight as Needed.

500m RUN

– Usual machine distances.

– If 1 Partner is running and P2 is using a machine, the machine user stays active until the runner returns.

BURPEE PULL-UPS

– Burpee Attempt jumping pull-up/Kip

– Burpee To Target.

FRONT SQUAT

– Dual Dumbbell/Kettlebell

HANGING KNEE RAISE HOLD

– Barbell Hold

– Plank Hold

– Hollow Rock Hold