CrossFit Inventive – CrossFit
Warm-up
3 Rounds for quality:
5 Cal Machine
10 KB-Stiff Legged Deadlifts
5 Slow Controlled Scap Pulls
8 Single Red Banded Rows Each Arm
5m Pike Handstand Walk
——-
Mobility
30s Lower Back/Hipflexor e.s
3 Way Puppy Dog Pose
30s Wrist Facing Forward
30s Wrist Facing Knees
——
10 Barbell Deadifts.
—-
Deadlift
COMPLETE 3-4 BUILDING SET THEN:
3 @82.5
2 @85%
2 @87.5%
1 @90%
1 @95%
REST 90S-2 MINS BETWEEN LIFTS
RECORD 1 @95% & START LOAD IN COMMENT BOX.
“The Octagon” (17:00) (AMRAP – Reps)
3 Rounds For Total Reps:
1 Minute: Bar Facing Burpees
1 Minute: Deadball To Shoulder
1 Minute: Toes To Bar
1 Minute: Wall Walks
1 Minute: Max Calorie Machine
1 Minute Rest
—-
SUBS
BFB:
Regular Burpees
Deadball To Shoulder:
Choose own Load
Double DB Power Cleans
Toes To Bar:
Next Best “Consistent Kipping T2B.
Strict Knee Raises
Abmat Sit-ups
Wall Walks:
In as close as possible
Inchworms + 1 Push-up each rep.
