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