CrossFit Inventive – CrossFit

Warm-up

3 x 30 sec T-spine stretch 15 rest between each

Banded Good Mornings x 30 reps (increase your speed as you go)

3 x 10 each way banded crab walks

5 inchworn 1 push-up

10 alt jumping spiderman lunges

3 x 5 kipping knee raises

20 scorpions front/back

30 sec lower back hip flexor each side

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Deadlift (10 mins building to 8 @70%)

Spend 10 mins building to todays WOD weight @70% of your 1RM using the 8rep range each lift.

Try to get a lift in each minute for 10 mins.

*Record weight.

Then:

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

8 Deadlifts @ 70% of 1-RM

16 T2B

24 Alt body weight Lunges

32 Push-Ups