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