CrossFit Inventive – CrossFit
Warm-up
Foam Roll
Lats 1 Min e.s
ITB’s 1 Min e.s
2 Mins of your choice.
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Couch 1:00 e.s
Box Hamstring 1:00
3 Way Puppy Dog Pose 30s each
Twisted Cross 30s e.s
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ACTIVATION
10 x PVC RDL x 2 T-Spine Rotations
10 PVC Pass Throughs
10 PVC Pass arounds e.w
20s Hollow Hang
5 Kipping Knee Raises/V-ups
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10 BARBELL DEADLIFTS
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Deadlift (1 x 3)
15 Minutes
Build To 3RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 20″
1 Deadlift 170/110kg
10 Toes To Bar
15 Bar Facing Burpees
SUBS
DEADLIFTS
– Reduce Load
– Sub Dumbbells
– Sub Kettlebells
TOES TO BAR
– Reduce reps
– Knees To Elbows
– Knees as high as possible
– GHDS
– 15 Abmat Sit-ups
BAR FACING BURPEES
– Burpee Step Overs
– Regular Burpees