CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30 e/s
Twisted Cross 0:30 e/s
Wrist F/B 0:30 E/S
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P:
MACHINE MODERATE PACE
P2:
10 GOOD MORNINGS
10 WRIST ROTASTIONS
5 DEADLIFTS
5 HANG POWER CLEANS
5 PUSH JERKS
(SWAP)
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BUILD TO FIRST WEIGHT
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 30:
50 Calorie Row
2 Rounds of “DT”
Rounds 1-2: 70/50 kg
Rounds 3-4: 65/45kg
Rounds: 5-6: 60/40KG
Rounds 7-8: 55/35KG
Rounds 9-10: 50/30KG
*If you complete round 10, reload back to the top.
SUBS
– Row/bike erg/ski erg are all 50 cals
– Assault bike 40 Cals Shared.
DT BARBELL
– Reduce loads to suit yourselves but aim to make decreases each set.
