CrossFit Inventive – CrossFit

Warm-up

Warm-Up.

2 laps banded forward walking

2 laps Banded crab walk

30 Green banded SLDL into 30 sec wall squat

Followed by…

Two Sets:

Row 200m or Bike 10 cals

Scapular Pull-Ups x 10

Kipping swings x 10

Bulgarian split lunge x 10 E/L

Straight-Leg Sit-Ups x 10

Double leg glute bridge x 15

Scorpions x 20

—————

Strength:

Metcon (No Measure)

Super Set x 5 Sets of:

5 Bulagrian Split squats each leg (box)

10 Barbell SLDL

90 rest

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

3 BAR MUSCLE UPS

6 CLEAN & JERK @60/40KG

12 DEADLIFTS @60/40KG