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