CrossFit Inventive – CrossFit
Warm-up
100m Run
200m Bike
(Big Classes: 1 PartnerRun/1 Partner Bike/Swap)
Box Hamstring 1:00
Puppy Dog 1:00
Glute 1:00 e/s
Samson + Tricep 30s e/s
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20 Scorpions F/B
5 Inchworm + 1 Push-up
20 Halo Glute Bridges
1:00 Plank Hold
1:00 Superman Hold
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Deadlift (10 x 1)
EMOM 10 x 1 Rep
Build up to 85% 1RM & Complete 10 Sets x 1 Rep.
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
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RX Deadlift Weight In KG’s: 102.5/70kg
SUBS
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Dual Kettlebells
BURPEES
– Frog Hops
– Push-ups
– Box Jumps