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