CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 SEC COUCH STRETCH EACH SIDE

30 GREEN BANDED SLDL

3 SETS:

8 RUSSIAN KBS @8/12/16 MAX

3 INCHWORM 1 PUSH-UP

10 SCORPIONS

5 RING ROWS

Deadlift (3 x 5 Banded)

Tempo: up fast, 3 second descent. This isn’t to be done heavy if it’s your forst go at it. Those that did last weeks cycle, attempt to go up 5-10kg max. The band will provide plenty of resistance.

Metcon (Time)

FOR TIME:

15/8 CAL ASSAULT BIKE

THEN

21-15-9

DEADLIFT@90/60kg

PULL-UPS