CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B

30 Sec Lower Back Hipflexor e/s

30 Sec Glute e/s

30 sec wrist stretches

30 Sec Calf e/s

30 calf pumps

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30 red banded pull aparts

10 Banded Press each side

30 sec Handstand hold

5 inchworm 1 push-up

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Warm up to deadlift weight and wod set up.

Deadlift (6 min emom)

min 1 – 2 TNG reps

min 2 – 2 TNG reps

min 3 – 2 TNG reps

min 4 – 1 rep

min 5 – 1 rep

min 6 – 1 rep

Building to a heavy single for the day following the above 6 sets. Performed every minute, on the minute.

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

40 Single DB Hang Clean & Jerks

30 Box Jumps

20 Kipping HSPU’s

10 Deadlifts

RX Dumbell= 1 x 22.5/15kg

Box = 24/20 inch

Deadlift= 125/85kg
SUBS

Scale weightys as needed.

Add raises for HSPU or Knees on box HSPU. Double DB Push Press.

Step up on box if need be.