CrossFit Inventive – CrossFit
Warm-up
20 scorpions front/back
30 sec lower back hip flexor each side
30 sec glute each side
30 sec spiderman each side
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Perform 1 set of each:
*Station 1 – 20 Banded SLDL
*Station 2 – Banded Lateral crab Walk 2 x 10 E/W
*Station 3 – Single-Leg Glute raises (15 each side)
*Station 4 – 15 scap pulls
*Station 5 – 20 Dynamic Bulgarian Split Squat Jumps
Deadlift (3 x TNG reps @80% OE90 sec x 8 sets)
Build to 80% or the same as last weeks weight and complete 3 x TNG reps on every 90 seconds for 8 sets.
Metcon (AMRAP – Rounds and Reps)
15 Min amrap:
15 Lateral Bar Burpees
15 Deadlifts (@100/70kg
15 Pull-ups
*Pull-ups can be kipping/butterfly/strict
