CrossFit Inventive – CrossFit
Warm-up (No Measure)
double carpark run
1 lap inchworm
1 lap spiderman lunge
2 laps Hands over head walking lunges.
30 sec glute stretch E/S
30 sec lower back hipflexor each side
30 green banded SLDL
red banded shoulder warm-up: 30 pull-aparts, 30 pass-throughs.
Deadlift (5-5-5-4-4-3-3-2-2-2 (20min cap))
Above are your working sets. Follow the exact numbers above to establish your heavy 2 reps.
You can only do the total number of lifts above in that order. No more, no less. No more than 2 mins rest between each lift. Try and use the whole 20 mins to find the last heavy double.
Metcon (AMRAP – Rounds and Reps)
2 rounds for time:
30 Front rack alt lunges @20/15
10 minute cap
*DO NOT DROP EMPTY BARS!
*sacle T2B: K2E/K2Hips/abmat-sit-ups
* warm your shoulders up with some kipping swings & T2B/K2E practice before the wod.