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