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