CrossFit Inventive – CrossFit
Warm-up
Your choice on 2 mins: row/ski/bike
10 leg swings F/L
1 lap high bum bear crawl
1 lap low bum bear crawl
1 lap inchworm
1 lap Over head Walking lunges steps
10 wall facing squats
20 scorpions front/back
30 sec lower back hip flexor
30 Green banded SLDL + 20 Double leg glute bridges
Blue banded glute activation series: lat jumps/forward jumps/running steps. (Enjoy the burn)
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Strength:
Hip Thrusters (4 x 8 @AHAP 90 rest)
Using a Brabell and a Flat Bench. Build up and complete 4 sets of 8 reps.
Metcon (4 Rounds for calories)
On every 2:30
20 Double Kettlebell Deadlifts (32/24 kg)
15 Double Kettlebell Front Squats (24/16 kg)
Max Calorie Row/Ski/Bike
Rest 2:30 and repeat for a total of FOUR sets.
