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.

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STRENGTH:

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

30 T2B

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.