CrossFit Inventive – CrossFit
Deadlift (3 sets 5 reps + 5kg on last weeks performance )
Build up and complete 3 sets 5 reps. Add 5kg on last weeks weight if possible.
take 2 minutes rest between wroking sets only.
Warm-up (No Measure)
In groups of 2 cycle through 3 sets:
10 Banded SLDL
5 reps E/S Single le SLDL (Mod-KB)
10 nose bridges ( red band)
3 inch worm 1 push-up
3 False grip ring rows/15 sec top of dip ring hold.
Big groups team up into 2-3
*Individual take 30 sec rest between sets.
Metcon (AMRAP – Reps)
90 sec ON/90 sec Off x 5 sets:
3 deadlift + 3 HPC + 3 S2O @70/45kg
Remaining time max Dubz
*Scoring max double-unders over the 5 sets.
*Big classes share a bar to minimise space.