CrossFit Inventive – CrossFit

Warm-up

20 scoprions F/B

30 sec Lower Back/Hipflexor e/s

6 x 5 sec Cossack/Spiderman Lunge/Pigeon (3 e/s)

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P1.

20 Banded SLDL

P2.

20 Halo Glute Bridges

(Swap)

P1.

15/10 Cal machine

P2.

5 inchpwrm 1 push-up

10 Air squats

(Swap)

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Build to todays Deadlift weight.

Metcon (AMRAP – Rounds and Reps)

Team of 2

AMRAP 25:

6 Deadlifts 102.5/70kg

12 Bar Facing Burpees

18 Cal Machine

24 Wallball 9/6kg
Share workload with partner each round as evenly as possible.

SUBS

Deadlift:

– Lighten Load

Bar Facing Burpees:

— Burpee step over bar

Machine:

– All machines are the same amount of calories

Wallball:

– Light wallball

– Double DB Thrusters

– Goblet Squat