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
