CrossFit Inventive – CrossFit

Warm-up

Stretch:

60 sec Couch E/S

30 sec lower back/hipflexor E/S

30 sec Glute E/S

Activation:

In your teams cycle through in order 2 rounds:

10 cal row

3 inchworm 1 push-up

10 None banded Glute bridges

10 Banded SLDL

20 Sec Plank Hold

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WOD Set up.

Metcon (AMRAP – Reps)

Teams of 3:

4 Rounds:

4:00 Calorie Row

3:00 Laterall Barbell Burpees

2:00 Deadlifts @102.5/70kg

(36 minute running clock)
• One athlete works at a time while the other two rest in this team of 3 workout

• There is no required break up plan – you can switch out however you best see fit

• Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell

• There is no rest between rounds, as you’ll move right back to the rower following the deadlifts

• Record total reps at each station, as your final score is total reps accumulated over the 4 rounds

• There is no need to stand to full extension on the lateral barbell burpees

• Choose a deadlift weight that you can complete 25+ reps unbroken when fresh (athletes can use different weights as needed)