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