CrossFit Inventive – CrossFit

Warm-up

Double carpark run

10 leg swings F/L

10 walking SLDL

10 Wall squats

20 scorpions F/B

30 sec Lower back Hip Flexor E/S

30 Green banded SLDL

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Strength:

Deadlift (5 sets 3 reps @85% )

Build up to 85% of your 1 rep max and complete 5 x 3 with 90 sec rest between working sets.

Metcon (Time)

For time:

25/15 cal Assault bike

35 Box jumps @24/20 inch

45 Wallball shots @9/6kg

55 KB-Deadlifts @2 x 16/24kg

12 minute cap

(Waterfall start for bigger groups)

G1: start 0:00 finish 12:00

G2: start 2:00 finish 14:00

G3: start 4:00 finish 16:00

G4: start 6:00 finish 18:00