CrossFit Inventive – CrossFit
Warm-up
20 Scorpions Front back
Lower back/Hipflexor 30 each side
Glute Stretch 30 sec each side
Puppy Dog Pose 60 seconds
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Activation
30 Green banded SLDL
30 Banded Glute Bridges
10 Frog Hops
5 Scap pulls
5 Kipping Swimgs
Deadlift (8 minute EMOM: 3 TNG Reps)
Build up to 70% of your 1RM deadlift and complete 3 TNG Reps on every minute for 8 minutes.
Scale weight as needed.
Metcon (2 Rounds for time)
For Time:
21-15-9
Deadlift 102.5/70kg
Burpee Pull Up
*10 min time cap
Metcon (Time)
@10:00 min start:
42-30-18
Single Dumbell Hang Clean & Jerk 22.5/15kg
Abmat Sit up
*10 min time cap.
Score times of each workout separately.
10 Min cap for both workouts.
Scale weight as needed.