CrossFit Inventive – CrossFit
Warm-up (No Measure)
carpark run + run throughs
1 lap inchworm
1 lap spiderman lunge
20 scorpions front/back
30 sec lower back/hip flexor stretch
3 sets:
10 banded SLDL
5 scap pulls
5 kipping knee raises
Deadlift (3 x 5 Deficit on a 25kg plate. )
Build up to 75% of your 1RM and complete 3 sets 5 reps standing on a 25kg plate.
Metcon (AMRAP – Reps)
9 Min AMARAP:
1 x Deadlift@140/100
1-3-5-7-9-11-13-15-17-19-21 “etc”