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
