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)
——-
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
