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)

Carpark run

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

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3 rounds:

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.

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Strength:

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.