CrossFit Inventive – CrossFit
Warm-up
10 leg swings F/L
1 lap inchworm
1 lap high bum bear crawl
1 lap triple leg ext walk
20 scorpions F/B
30 sec lower back/hip flexor
30 Banded SLDL
2 x 10 red banded press each side
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Deadlift (5 reps on every 90 sec x 6 sets @75% )
Build to 75% 1RM and complete 5 reps on every 90 seconds x 6 sets
For TNG reps.
Metcon (Time)
For time:
50 Barbell SDHP @35/25kg
40 Wallball shots@9/6kg
30 Lateral bar burpees
20 Barbell S20 @32/25kg
10 Lateral bar burpees
15 min cap