CrossFit Inventive – CrossFit
Warm-up
20 scorpionns front/back
30 sec lower back hipflexor E/S
30 sec spiderman lunge hold into hamstring stretch
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3 rounds:
5 KB single leg stiff legged DL each side
5 KB bent over rows E/S
10 alternating shoulder taps
5 Scap pulls
5 kipping swings
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Strength:
Deadlift (12 mins to build to a heavy 3 reps)
Metcon (AMRAP – Reps)
Interval: 4 SETS
2:00 mins ON/2:00 mins Off:
20 Double Kettlebell Deadlifts @2×24/16kg
Max rep Chest to bar Pull-ups in
remaining time.
*Record max pull-ups
Scale:
– Kipping pull-ups
– Banded kipping C2B/pull-ups
– Strict pull-ups
– Banded strict Pull-ups
