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
——
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
