CrossFit Inventive – CrossFit
Warm-up
20 scorpions F/B
30 sec lower back/hip flexor
30 sec of each side/front/side plank
Once through:
*Station 1 – Banded SLDL x 30
*Station 2 – Banded Crab walk x 40 steps
*Station 3 – Single-Leg Glute Bridge Hold x 15 each side
*Station 4 – 60 sec row
Stiff Leg Deadlift (4 x 8 Tempo @0303)
Points of Performance
-Clean Grip
-Maintain same slight knee bend throughout the entire movement
-Push the Hips Back
-Keep Straight Lumbar Curve
-Feel the Stretch in your Hamstrings
-Raise Quickly, Bringing your Hips to the Bar
4 sets 8 reps Temp @the same weight for the4 working sets.
90 rest between working sets.
Metcon (Time)
For time:
50/40 Calories of Row
40 Deadlifts @102.5/70kg
50/35 Cal Assault bike
12 min cap