CrossFit Inventive – CrossFit

Warm-up (No Measure)

Game B-Ball first to 5

10 leg swings F/L

1 lap inchworm

1 lap spiderman lune

2 laps bear crawls

1 lap crab walk

20 scorpions F/B

30 sec lower back hip flexor

30 Green banded SLDL

50 red banded pull-aparts

10 red banded OHS

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Strength:

Stiff Leg Deadlift (3 sets 8 reps 90 sec rest)

Points of Performance

-Clean Grip

-Maintain same slight knee bend throughout the entire movement

-Push the Hips Back

-Keep Straight Lumbar Curve

-Feel the Stretch in your Hamstrings

-Raise Quickly, Bringing your Hips to the Bar
Build up to a Moderate-heavy weight and complete 3 sets 8 reps.

Metcon (Time)

For Time:

15-10-5-10-15

Deadlift @50/35

Hang power snatch@50/35kg

Lateral bar burpee