CrossFit Inventive – CrossFit

Warm-up

20 scorpionns front/back

30 sec lower back hipflexor E/S

30 sec spiderman lunge hold into hamstring stretch

———

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

—————

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