CrossFit Inventive – CrossFit

Warm-up (No Measure)

carpark run

2 lap overhead walking lunges

2 laps bear crawls

1 lap inchworm 1 push up

10 wall squats

20 scorpions front/back

30 sec lower back/hip flexor

30 Green banded SLDL

Deadlift (Last week of Banded 3 x 5)

Tempo: up fast, 3 second descent. Those that did last weeks cycle, attempt to go up 5-10kg max. The band will provide plenty of resistance.

Metcon (AMRAP – Reps)

7 minute AMRAP: JUDGED WOD

INCREASING REPS BY 2″S OF:

Deadball over shoulder @AHAP

Dumbbell Box step overs @24/20inch

2-2,4-4,6-6,8-8,10,10,12-12 etc

RX DB weight = 2 x22.5/15kg

2=4/4=12/6=24/8=40/10=60/12=84/14=112