CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
2 laps high knees
2 laps butt flicks
10 leg swings forward/lateral
10 wall squats
20 scorpions F/B
30 sec lower-back/hipflexor stretch
30 banded DLDL
60 red banded crab walks
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Strength:
Deadlift (4 sets x 2 reps @90% 2 mins rest))
Build up and complete 4 sets 2 reps @90% of your crossfit total Deadlift.
Go lighter if 90% isn’t achievable.
Metcon (AMRAP – Rounds and Reps)
Judging Day:
7 minute AMRAP:
6 x Dumbbell Thrusters @2×22.5/15kg
9 x Dumbbell Deadlifts @2×22.5/15kg
12 x Lateral Burpee Over Dumbells
