CrossFit Inventive – CrossFit
Warm-up
Green banded shoulder mobility
20 green banded SLDL
4 laps banded crab walls
20 scorpions front/back
30 sec lower back hipflexor E/S
30 sec Glute ITB E/S
30 sec cals stretch each side + 40 calf pumps
3 sets:
5 KB SDHP
5 KB Push press E/S
10 Bounding double hip taps
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Metcon (Time)
For Time:
21-18-15-12-9-6-3
Sumo Deadlift High pulls @35/20kg
40 Double-unders between each round.
12 minute cap
5 mins rest then:
Metcon (AMRAP – Rounds and Reps)
6 minute amrap:
3 LBB
3 Push press
6 LBB
6 Push press
9 LBB
9 Push press
ETC,ETC..
RX @35/20kg
